———————————————————————————

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

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

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 – 010426 

 

⚠️‼️⚠️ 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 – Deadlift 2 (Climb to a Heavy, Safe Load)

Score = Load

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) 2026 CrossFit Games Quarters Finals/Age Group Qualifyers

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

Workout 3 – For time:

3 rounds of:

50 double-unders

10 deadlifts, weight 1 (lightest)

2 rounds of:

50 double-unders

10 deadlifts, weight 2

1 round of:

50 double-unders

10 deadlifts, weight 3 (heaviest)

Time cap: 12 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations / LITE:

RX Ind, 18-54 age-group div:

♀ 155, 185, 225 lb (70, 83, 102 kg)

♂ 225, 275, 315 lb (102, 125, 143 kg)

Int1/Teens 16-17, Masters 55-59 age-group div:

♀ 125, 155, 185 lb (56, 70, 83 kg)

♂ 185, 225, 275 lb (83, 102, 125 kg)

Int3/Masters 60-64 div:

♀ 105, 125, 155 lb (47, 56, 70 kg)

♂ 155, 185, 225 lb (70, 83, 102 kg)

Beg1/Teens 14-15 division/Masters 65+ age-group div:

♀ 95, 105, 125 lb (43, 47, 56 kg)

♂ 135, 155, 185 lb (61, 70, 83 kg)

Beg1: SU

Beg2 – 40, 60, 70kg/25, 35, 40kg, SU

Beg3 – 30, 40, 50kg/20, 25, 30kg, SU

 

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!