🔥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 – 170926

 

⚠️‼️⚠️ 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

A) Legless Rope Climbing and Rope Climbing

 

Score = For Quality

 

B) 2x KB Hang Clean & Jerk – EMOM 6 min (Max Day)

 

Score = Max Load (Sum of 2x KB)

 

LITE:

Switch to DBs if not safe with KB

 

Then…

 

 

3) FiPE 2026 Event 4 – The Ascent (https://www.fittestinpe.com/workouts-2022-1)

 

 

Rx

12 AMRAP:

(1)-(1)+1-(1)+2-(1)+3… (shared)

(Legless Rope Climbs) + Rope Climbs

(4.6/3.6m)

4-8-12-16 … (sync)

KB Hang Clean & Jerk (2×24/16)

8-16-24-32… (sync)

Box Jump Overs (30/24″)

 

Score = Total Reps

 

Intermediate

12 AMRAP:

1-2-3-4… (shared)

Rope Climbs (4.6/3.6m)

4-8-12-16… (sync)

KB Hang Clean & Jerk (2×16/12)

8-16-24-32… (sync)

Box Jump Overs (24/20″)

 

Score = Total Reps

 

Beginner

12 AMRAP:

1-2-3-4… (shared)

Box Rope Climbs

4-8-12-16… (sync)

KB Hang Clean & Jerk (2 x 12/8)

8-16-24-32… (sync)

Box Step Overs (20″)

 

Score = Total Reps

 

Workout Flow:

Rx: When the workout starts, either athlete will do a Legless Rope Climb.

They will then complete 4 sync Kettlebell Hang Clean & Jerks and 8 sync

Box Jump Overs. Each round thereafter, there will be 1 normal rope climb,

4 Kettlebell Hang Clean & Jerks, and 8 Box Jump Overs added to each

round. Only the first rope climb of each round is legless, and any partner

may do it. They will continue to progress and add reps to their rounds

until the 12 minutes is finished.

 

Intermediate: When the workout starts, either athlete will do a Rope

Climb. They will then complete 4 sync Kettlebell Hang Clean & Jerks and

8 sync Box Jump Overs. Each round thereafter, there will be 1 rope climb,

4 Kettlebell Hang Clean & Jerks, and 8 Box Jump Overs added to each

round. They will continue to progress and add reps to their rounds until

the 12 minutes is finished.

 

Beginner: When the workout starts, either athlete will do a Box Rope

Climb. They will then complete 4 sync Kettlebell Hang Clean & Jerks and

8 sync Box Step Overs. Each round thereafter, there will be 1 box rope

climb, 4 Kettlebell Hang Clean & Jerks, and 8 Box Step Overs added to

each round. They will continue to progress and add reps to their rounds

until the 12 minutes is finished.

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!