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 – 200826

 

⚠️‼️⚠️ 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 12 min, climbing to a Heavy Load and Max Depth:

I1st 90 sec – Double KB OH Walking Lunge 4 steps (2 e)

2nd 90 sec – Farmers carry Deadlift or KB DL or DB DL

3rd 90 sec – 2 Deficit HSPU (cm)

 

Score = Sum of KB loads on both movements both hands plus deficit in cm

 

Nb – if riser used or hands level with head count as zero (0)

 

LITE:

Keep loading so that great form is maintained!

See LITE options below in Fibonacci final

 

Then…

 

 

3) CFG26 – Event 20: Fibonacci Final

https://games.crossfit.com/workouts/finals

5-8-13 reps for time of:

Deficit parallette handstand push-ups (35.5/20.3cm def)

Double-kettlebell deadlifts (92kgx2/56kx2)

Then,

89-foot (27,13m) kettlebell overhead walking lunge (24kgx2/16kgx2)

 

TC – 6 min (Class extended TC 12 min)

 

Score = Time or TC plus 1sec/rep missed

 

 

Class sub – KB DL – use farmers carry DL above 48/40kg kb

 

Notes:

 

Metric / Movement	🚹 Male Division	🚺 Female Division
Event Time Cap	6 Minutes	6 Minutes
Deficit HSPU Deficit Height	35.56 cm (14 inches)	20.32 cm (8 inches)
Double-Kettlebell Deadlift Load	184.2 kg total (2 x 92.1 kg / 203 lb KBs)	112.5 kg total (2 x 56.2 kg / 124 lb KBs)
Overhead Walking Lunge Distance	27.13 Metres (89 feet)	27.13 Metres (89 feet)
Lunge Kettlebell Load	48.1 kg total (2 x 24 kg / 53 lb KBs)	31.8 kg total (2 x 15.9 kg / 35 lb KBs)

 

 

LITE:

Note – DB DL B1-3 – 1-head touches ground

Rx – D-HSPU (35.5/20.3cm def), DL 92kgx2/56kx2, OH-WL (24kgx2/16kgx2)

L1 – D-HSPU (30/15m def), DL 80kgx2/50kx2, OH-WL (24kgx2/16kgx2)

L2 – D-HSPU (25/10cm def), DL 70kgx2/42kx2, OH-WL (24kgx2/16kgx2)

L3 – D-HSPU (20/7cm def), DL 60kgx2/36kx2, OH-WL (24kgx2/16kgx2)

L4 – D-HSPU (15/4cm def), DL 50kgx2/32kgx2, OH-WL (20kgx2/12kgx2)

Int1 – D-HSPU (10/2cm def), DL KB (40kg,48kg/30kgx2), OH-WL (20kgx2/12kgx2)

Int2 – D-HSPU (6cm def/0cm), DL KB (32kgx2/24kgx2), OH-WL (16kgx2/10kgx2)

Int3 – D-HSPU (0cm/1 abm riser), DL KB (32kgx2/24kgx2), OH-WL (16kgx2/10kgx2)

Beg1 – PPU (61/51cm) def 10kg bmprs (4cm), DL DB (30kgx2/20kgx2), OH-WL (12kgx2/8kgx2)

Beg2 – PPU (51cm/ Flr) def 10kg bmprs (4cm), DL DB (22.5kgx2/15kgx2), OH-WL 1-arm (7.5kgx2/5kgx2)

Beg3 – PPU (Flr/2 abm Kns) def 10kg bmprs (4cm), DL DB (15kgx2/10kgx2), OH-WL (5kgx2/2,5kgx2)

 

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!