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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 – 020426 

 

⚠️‼️⚠️ 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) Practice all Mvts and Warmup for Quarters Finals/Age Group Qualifyers  Workout 4.

 

Score = For Quality 

 

LITE:

See scaled options below

 

Then…

 

2) CrossFit Games Quarters Finals/Age Group Qualifyers

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

Workout 4 – For time:

1,000-meter row

30 clean and jerks

1,000-meter row

30 strict handstand push-ups

 

Time cap: 20 minutes

 

Score = Time/TC plus 1 sec/rep missed

Row sub SDHP 1 Rep = 10m

Workout Variations / LITE:

RX Ind, 16-54 age-group divisions

♀ 95 lb (43 kg)

♂ 135 lb (61 kg)

SDHP SUB 20/12kg

Int1: 55/40kg; 22 S-HSPU

Teenagers 14-15 age group division

♀ 65 lb (29 kg)

♂ 95 lb (43 kg)

Int2/Masters 55-59 age-group division

♀ 85 lb (38 kg), S-HSPU to a 2-inch riser

♂ 115 lb (52 kg), S-HSPU to a 2-inch riser

Int3: 45/30kg; 2/3 abm

Masters 60-64 age-group division

♀ 75 lb (34 kg), S-HSPU to a 2-inch riser

♂ 105 lb (47 kg), S-HSPU to a 2-inch riser

Masters 65+ age-group divisions

♀ 65 lb (29 kg), S-HSPU to a 2-inch riser

♂ 95 lb (43 kg), S-HSPU to a 2-inch rise

Beg1: 43/29kg; SDHP 16/10kg; PPU (61/51cm)

Beg2: 35/20kg; SDHP 12/8kg; PPU (51cm/Flr)

Beg3: 25/15kg; SDHP 8/5kg; PPU (Flr/Kns 2xabm)

 

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!