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Featured Image – What is your Exercise Prescription? Are you achieving the results you want?

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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 – 300326 

 

⚠️‼️⚠️ 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) EMOM 10 min – 1 Squat Snatch plus 1 OHS (climb to a Max Day)

 

Score = Load

LITE:

Beg – Power Snatch, OHS, plus OHS

 

then…

 

2) CrossFit Games Quarters Finals/Age Group Qualifyers

(https://games.crossfit.com/workouts/quarterfinalsindividual/2026/2?division=1)

Workout 1 – For Time:

10 50-ft shuttle runs (20x 7,62m lengths)

20 overhead squats

30 burpees over the bar

Rest 1 minute

30 burpees over the bar

20 overhead squats

10 50-ft shuttle runs (20x 7,62m lengths)

 

TC – 12 min (Extended TC – 20 min)

 

Score = Time/TC plus 1 sec/rep missed

 

50ft (shuttle run) = 7.62m x2

 

Workout Variations / LITE:

Rx Indiv, 16-54 age-group div:

♀ 80 lb (36 kg)

♂ 115 lb (52 kg)

Int3: 43/29kg

Beg1/Teenagers 14-15, Masters 55-64 age-group:

♀ 55 lb (25 kg)

♂ 75 lb (34 kg)

Beg1 – Bp SO

Beg2/Masters 65+ age-group:

♀ 55 lb (25 kg), front squats, Bp SO

♂ 75 lb (34 kg), front squats , Bp SO

Beg3:

20/12 OHS or 25/15kg Front Squat; Bp SO

 

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!