🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

 

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

 

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 – 160926

 

⚠️‼️⚠️ 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) Hang Power Snatch – EMOM 10 min (Max Day):

Min 1-4 – 3 Reps

Min 5-7 – 2 Reps

Min 8-10 – 1 Rep

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) FiPE 2026 Event 3 – Gymnastic Express (https://www.fittestinpe.com/workouts-2022-1)

 

Rx

8 Rounds For Time (Relay):

4-4-6-6-8-8-(20-20)

Bar Muscle Ups (Chest to Bars)

8m Handstand Walk

4-4-6-6-8-8-10-10

Hang Power Snatches (60/40kg)

8m Handstand Walk

 

Intermediate

8 Rounds For Time (Relay):

4-4-6-6-(8-8-10-10)

Chest to Bars (Pull Ups)

4m Handstand Walk

4-4-6-6-8-8-10-10

Hang Power Snatches (50/30kg)

4 Wall Walks

 

Scaled

8 Rounds For Time (Relay):

4-4-6-6-8-8-(10-10)

Jumping Chest to Bars (Pull Ups)

2 Wall Walks

4-4-6-6-8-8-10-10

Hang Power Snatches (40/25kg)

2 Wall Walks

 

Beginner

8 Rounds For Time (Relay):

20 Ring Rows

20 Wall Climbs

10 Hang Power Snatches (40/25kg)

2 Wall Walks

 

TC – 16 min

 

Score = Time/TC plus 1sec/rep missed

 

Class Adaptation – if doing alone – Complete in a Work : Rest Ratio of 1:1

Ie. If it takes you 65 sec to do a Rnd, rest 65 sec

 

AFL/CFA LITE V:

Int2 – 50/30kg

Int3 – 40/25kg, 4m HSW or 2 WW,

Beg1 – PU (P/G), 30/18kg, Half WW,

Beg2 – RR (1/0.5m), 25/15kg, 1 step WW,

Beg3 – RR (0.5/0m), 20/12kg, No step WW or WormW,

 

Workout Flow:

Rx: Athlete 1 starts round 1 with the sequence of Bar Muscle Ups, then Handstand Walk,

then Hang Power Snatches, then Handstand Walk back to Athlete 2, whom then finishes

the same round. The non-working athlete is resting in the holding area while the other one

works. Each round, 2 Bar Muscle Ups and 2 Hang Power Snatches are added to the round.

In round 7 and 8 of the workout, each athlete has to do 20 Chest to Bars instead of the Bar

Muscle Ups, but the rest of the movements remains the same.

 

Intermediate: Athlete 1 starts round 1 with the sequence of Chest to Bars, then Handstand

Walk, then Hang Power Snatches, then Wall Walks and run back to Athlete 2, whom then

finishes the same round. The non-working athlete is resting in the holding area while the

other one works. Each round, 2 Chest to Bars and 2 Hang Power Snatches are added to

the round. In round 5, 6, 7 and 8 of the workout, each athlete has to do Pull Ups instead of

the Chest to Bars, but the rest of the movements remains the same. At any point in time,

the athletes may swop out to rescue a “stuck” partner, at a cost of 4 sync bar facing

burpees. The swopped out athlete may then only finish that specific movement, before

switching back. This does also not change the order of the relay.

 

Scaled: Athlete 1 starts round 1 with the sequence of Jumping Chest to Bars, then Wall

Walks, then Hang Power Snatches, then Wall Walks and run back to Athlete 2, whom then

finishes the same round. The non-working athlete is resting in the holding area while the

other one works. Each round, 2 Chest to Bars and 2 Hang Power Snatches are added to

the round. In round 5, 6, 7 and 8 of the workout, each athlete has to do Pull Ups instead of

the Chest to Bars, but the rest of the movements remains the same. At any point in time,

the athletes may swop out to rescue a “stuck” partner, at a cost of 4 sync bar facing

burpees. The swopped out athlete may then only finish that specific movement, before

switching back. This does also not change the order of the relay.

 

Beginner: Athlete 1 starts round 1 with the sequence of Ring Rows, then Wall Climbs, then

Hang Power Snatches, then Wall Walks and run back to Athlete 2, whom then finishes the

same round. The non-working athlete is resting in the holding area while the other one

works. At any point in time, the athletes may swop out to rescue a “stuck” partner, at a

cost of 4 sync bar facing burpees. The swopped out athlete may then only finish that

specific movement, before switching back. This does also not change the order of the

relay.

 

Mvt STDs – see their website

Cool-down/Trigger Ball/Foam Roll/Stretch

 

 

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!