Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/
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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 – 140826
⚠️‼️⚠️ 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
https://games.crossfit.com/workouts/
1) EMOM for 10 min:
Min 1-5 – Power Snatch, Rest 20 sec, Squat Snatch
Min 6-10 – Squat Snatch
Score = Load (Note Max Load on PS and SS – record highest under load)
NB- If you do not have a 1RM use the above loading achieved to determine your loads. Use your max above as your max but add 5% to each of the guidelines percentages below!
Then…
2) CFG26 Finals –
For time:
3 snatches (1-minute cap)
♀145 – 150 – 155 lb (65-68-70kg)
♂ 225 – 235 – 245 lb (102-106-111kg)
TC – 1 min
Score = Time/TC plus 1 sec/rep missed
Guideline on loading – 70%-75%-80% of 1RM
Then…
For time:
3 snatches (2-minute cap)
♀ 160 – 165 – 170 lb (73 – 75 – 77 kg)
♂ 245 – 255 – 265 lb (111 – 116 – 120 kg)
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
Guideline on loading – 80%-82.5%-85% of 1RM
Then…
For time:
3 snatches (3-minute cap)
♀ 175 – 180 – 185 lb (79 – 82 – 84 kg)
♂ 265 – 275 – 285 lb (120 – 125 – 129 kg)
TC – 3 min
Score = Time/TC plus 1 sec/rep missed
Guideline on loading – 85%-87.5%-90% of 1RM
| Wave 1 | |||||||||||||||
| Rx | 102 | / | 65 | kg | ; | 106 | / | 68 | kg | ; | 111 | / | 70 | kg | |
| L1 | 92 | / | 59 | kg | ; | 95 | / | 61 | kg | ; | 100 | / | 63 | kg | |
| L2 | 83 | / | 53 | kg | ; | 86 | / | 55 | kg | ; | 90 | / | 57 | kg | |
| L3 | 74 | / | 47 | kg | ; | 77 | / | 50 | kg | ; | 81 | / | 51 | kg | |
| L4 | 67 | / | 43 | kg | ; | 70 | / | 45 | kg | ; | 73 | / | 46 | kg | |
| Int1 | 60 | / | 38 | kg | ; | 63 | / | 40 | kg | ; | 66 | / | 41 | kg | |
| Int2 | 50 | / | 32 | kg | ; | 52 | / | 33 | kg | ; | 55 | / | 34 | kg | |
| Beg1 | 42 | / | 27 | kg | ; | 44 | / | 28 | kg | ; | 46 | / | 29 | kg | |
| Beg2 | 35 | / | 22 | kg | ; | 36 | / | 23 | kg | ; | 38 | / | 24 | kg | |
| Beg3 | 29 | / | 19 | kg | ; | 30 | / | 19 | kg | ; | 32 | / | 20 | kg |
| Wave 2 | |||||||||||||||
| Rx | 111 | / | 73 | kg | ; | 116 | / | 75 | kg | ; | 120 | / | 77 | kg | |
| L1 | 100 | / | 66 | kg | ; | 104 | / | 68 | kg | ; | 108 | / | 69 | kg | |
| L2 | 90 | / | 59 | kg | ; | 94 | / | 61 | kg | ; | 97 | / | 62 | kg | |
| L3 | 81 | / | 53 | kg | ; | 85 | / | 55 | kg | ; | 87 | / | 56 | kg | |
| L4 | 73 | / | 48 | kg | ; | 76 | / | 49 | kg | ; | 79 | / | 51 | kg | |
| Int1 | 66 | / | 43 | kg | ; | 68 | / | 44 | kg | ; | 71 | / | 45 | kg | |
| Int2 | 55 | / | 36 | kg | ; | 57 | / | 37 | kg | ; | 59 | / | 38 | kg | |
| Beg1 | 46 | / | 30 | kg | ; | 48 | / | 31 | kg | ; | 49 | / | 32 | kg | |
| Beg2 | 38 | / | 25 | kg | ; | 40 | / | 26 | kg | ; | 41 | / | 26 | kg | |
| Beg3 | 32 | / | 21 | kg | ; | 33 | / | 21 | kg | ; | 34 | / | 22 | kg | |
| Wave 3 | |||||||||||||||
| Rx | 120 | / | 79 | kg | ; | 125 | / | 82 | kg | ; | 129 | / | 84 | kg | |
| L1 | 108 | / | 71 | kg | ; | 113 | / | 74 | kg | ; | 116 | / | 76 | kg | |
| L2 | 97 | / | 64 | kg | ; | 101 | / | 66 | kg | ; | 104 | / | 68 | kg | |
| L3 | 87 | / | 58 | kg | ; | 91 | / | 60 | kg | ; | 94 | / | 61 | kg | |
| L4 | 79 | / | 52 | kg | ; | 82 | / | 54 | kg | ; | 85 | / | 55 | kg | |
| Int1 | 71 | / | 47 | kg | ; | 74 | / | 48 | kg | ; | 76 | / | 50 | kg | |
| Int2 | 59 | / | 39 | kg | ; | 62 | / | 40 | kg | ; | 64 | / | 41 | kg | |
| Beg1 | 49 | / | 32 | kg | ; | 51 | / | 34 | kg | ; | 53 | / | 35 | kg | |
| Beg2 | 41 | / | 27 | kg | ; | 43 | / | 28 | kg | ; | 44 | / | 29 | kg | |
| Beg3 | 34 | / | 23 | kg | ; | 36 | / | 23 | kg | ; | 37 | / | 24 | kg |
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
COMPETITORS PROGRAM (AFL TRAINING)
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!
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