🔥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!
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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 – 160926
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!
