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🔥CrossFit Games Open – 26.2 this Friday‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

• Open Workout 26.2: March 5-9
• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 040326 

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Skill/Drills:

Freestanding HS, HS at wall, Rev Hs wall, Piked holds

Rope Climbing & Vfrom sitting – only on short Rig Ropes 3,7m)

Power Snatch

 

Score = For Quality

 

Then…

 

2) Freestanding Handstand Holding (inside Square 1.21m x 1.21m) – Accumulate 5 min FT but every time you break or stop complete 5 pistols

 

TC – 14 min 

Score = Time/TC plus 1 sec/rep missed

(NB – inside Square 1.21m x 1.21m)

LITE: 

Int1 – same as RX but 4 Pistols

Int2 – 4 Pistols (P/G)

Int3 – At wall Freestanding HS Hold, when come down 4 Pistols (bench <90deg)

Beg1 – Reverse Wall Walk Hold  or HS at wall, 4 Pistol (Bench near 90deg)

Beg2 – Piked Hold (61cm), 4 Lunges

Beg3 – Piked Hold (51cm), 4 Static Lunges

 

then… 

 

2) FT:

7-5-3 Rope Climbs (4.57m)

21-15-9 Power Snatch (45kg/30kg)

42-30-18 Shuttle Run (7.62m)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

Open Athletes – Complete Rnds 2 & 3 w a 12 min TC

New Members – If unsafe on PVC or 7kg sub snatches with DB Snatches or KB Swings

 

LITE:

Int1 – 43/29kg, 6-4-2 RC

Int2 – 40/27kg, 5-3-1

Int3 – 35/25kg, 6-4-2 Two pull Climbs

Beg1 – 30/20kg, 42-30-18 Leg Assisted Rope PU or 14-10-6 Ly to Stand (str hips/kns)

Beg2 – 20/12kg, 14-10-6 Ly to Stand (str kns); 38-26-12 S-Run

Beg3 – 15/9kg , 14-10-6 Ly to Stand (kns/hips bend); 35-21-11 S-Run

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!