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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 – 050326 

 

⚠️‼️⚠️ 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) Complete the following for 10 min (5 Rnds):

Min 1 – 2 Turkish Get-ups (Climb Max Day)

Min 2 – AMRAP DU

 

Score = Total Reps DU/SU plus sum of Load used each Rnd

I.e. If 5 Rnds of 50 DU and 2 TGU on 30kg – 80 per Rnd x5 = 400

Open Athletes – 4 min AMRAP

 

LITE:

Keep loading so that great form is maintained

Beg1/2/3 – SU

 

then…

 

2) NB – Open Athletes – AMRAP 5 min RPE 7/10 

 

For the Rest…

 

AMRAP 15 min:

4(2e) Turkish Get-up  (32kg/24kg) 6(3e),  

6 SDHP (32kg/24kg)

12 FR KB Squats (32kg/24kg)

 

Score = Total Reps

 

Use a KB or DB!

 

LITE:

Int1 – same

Int2 – 28/22kg

Int3 – 24/20kg 

Beg1 – 20/15kg

Beg2 – 15/10kg

Beg3 – 10/5kg

 

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!