Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (Featured Image/Video courtesy of CrossFit, Inc.)

REMEMBER TO LOG YOUR FINAL SCORE ON 24.3 TODAY!!!!

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 160324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Open Workout 24.3 for those who missed… see Friday or Saterday!

For the Rest…

1) Repeat 1 March 2022… AMRAP the following for 10 min:
Min 1 – TNG Power Cleans (0-29 sec), TNG Deadlifts (30-59 sec) (60kg/40kg)
Min 2 – Handstand Walking (m)

Score = Total Reps

LITE:
RX sub – DB/KB/BP – 25kg/15kg (divide reps by 1.5)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg; HSW or Weight Shift (3 = 1 rep)
Beg1 – 45/30kg; 15/10kg; PPU (61cn/41cm) opp shlder taps (3 = 1 rep)
Beg2 – 35/22kg; 12/8kg; PPU (41cm/flr) opp shlder taps (3 = 1 rep)
Beg3 – 25/17kg; 8/5kg; Push-up hold (opp shlder taps, 3 = 1 rep)

Then…

2) Repeat 1 March 2022… AMRAP 12 min of:
100 DU
21 T2B
21 DB Hang Power Clean (22.5x2kg/15kgx2 at 61cm/51cm))

Score = Total Reps

LITE:
RX BOR 22.5kgx2/15kgx2
Int1 – 90 DU
Int2 – 80 DU; 20kgx2/15kgx2; 17 T2B
Int3 – 70 DU; 20kgx2/12kgx2; 14 T2B
Beg1 – 100 SU; 15kgx2/10kgx2; HLR (or Lying F2H)
Beg2 – 90 SU; 12kgx2/8kgx2; HKR (or Lying K2H)
Beg3 – 70 SU; 8kgx2/5kgx2; Sitting (K2C)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 160324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

THE CROSSFIT GAMES OPEN 2024

Open Workout 24.3
https://games.crossfit.com/workouts/open/2024/3

All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 65 lb, 95 lb (29, 43 kg)
♂ 95 lb, 135 lb (43, 61 kg)

Teenagers 14-15:
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Masters 55+:
♀ 45 lb, 65 lb (20, 29 kg);
chin-over-bar, chest-to-bar
pull-ups
♂ 65 lb, 95 lb (29, 43 kg);
chin-over-bar, chest-to-bar
pull-ups

Scaled: (Ages 16-54)
♀ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chestto-bar, chin-over-bar pull-ups

Scaled Teenagers 14-15:
♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups

Scaled Masters 55+:
♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups

ITENSITY….LITE AND WORKOUT V
Rx’d: (Ages 16-54)
43-61kg/29-43kg

Teenagers 14-15:
29-43kg/20-29kg

Masters 55+(Int3):
29-43kg/20-29kg ; PU, C2B

Scaled(Beg1): (Ages 16-54)
29-43kg/20-29kg ; jump C2B, PU

Scaled Teens 14-15:
20-29kg/15-25kg ; jump C2B, PU

Scaled Masters 55+:
20-29kg/15-25 kg ; jump C2B, PU

Beg2 – 20-29kg/15-25kg ; RR (0.5/1m) ; Jump PU (PU bar mid-forearm)
Beg3 – 15-25kg/9-12kg ; RR (0/0.5m) ; RR (0.5/1m)

1) Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 150324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

THE CROSSFIT GAMES OPEN 2024

Open Workout 24.3
https://games.crossfit.com/workouts/open/2024/3

All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 65 lb, 95 lb (29, 43 kg)
♂ 95 lb, 135 lb (43, 61 kg)

Teenagers 14-15:
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Masters 55+:
♀ 45 lb, 65 lb (20, 29 kg);
chin-over-bar, chest-to-bar
pull-ups
♂ 65 lb, 95 lb (29, 43 kg);
chin-over-bar, chest-to-bar
pull-ups

Scaled: (Ages 16-54)
♀ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chestto-bar, chin-over-bar pull-ups

Scaled Teenagers 14-15:
♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups

Scaled Masters 55+:
♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups

ITENSITY….LITE AND WORKOUT V
Rx’d: (Ages 16-54)
43-61kg/29-43kg

Teenagers 14-15:
29-43kg/20-29kg

Masters 55+(Int3):
29-43kg/20-29kg ; PU, C2B

Scaled(Beg1): (Ages 16-54)
29-43kg/20-29kg ; jump C2B, PU

Scaled Teens 14-15:
20-29kg/15-25kg ; jump C2B, PU

Scaled Masters 55+:
20-29kg/15-25 kg ; jump C2B, PU

Beg2 – 20-29kg/15-25kg ; RR (0.5/1m) ; Jump PU (PU bar mid-forearm)
Beg3 – 15-25kg/9-12kg ; RR (0/0.5m) ; RR (0.5/1m)

1) Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 140324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Power Clean, Clean Deadlift, Hang Squat Clean and Jerk (any) – E2ndMon2ndM for 10 min (5 Rnds) (Start 60% 1RM weakest mvt, build Max Day)

Score = Load
Open Athletes – 3 Rnds only (60% 1RM weakest mvt)

LITE:
Keep loading so that great form is maintained

then…

2) NB – Open Athletes – AMRAP 7 min RPE 7/10

For the Rest…

AMRAP the following for 16 min:
10 KB/Rower Facing Burpees
20 cal Row or 20 SDHP (20kg/12kg)
10 Power Snatches (34kg/25kg)
20 Airsquats

Score = Total Reps

LITE:
Int1/2/3 – same
Beg1 – 25/18kg; 16/12kg
Beg2 – 20/15kg; 12/8kg
Beg3 – 15/9kg; 8/5kg; 15 AS

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 130324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Power Snatch, Snatch (squat) – EMOM 10 min (Climb to Max Day)

Score = Load

LITE:
Beg2/3 – PS, PS plus OHS allowed

then…

2) AMRAP 7 min of:
10 Shuttle Run (7.62m x 10)
10 C2B Pull-ups

Score = Total Reps

LITE:

Beg1 – PU (P/G)

Beg2 – RR (1/1.5m)

Beg3 – RR (0.5/1m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 120324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) C2W HSPU – RM E2ndMon2ndM for 4 Rnds (8 min)

Score = Total Reps

LITE:
Rx line – 25cm from wall by 76cm long ;
PPU – keep hands, feet, abm, head all within 1mx1m
L2(T2) – C2W RX
L4(T3) – C2W (1/2 abm at 30cm)
Int1 – C2W HSPU C2W (1/2 abm at 30cm)
Int2 – C2W (1/2 abm a 50cm)
Int3 – C2W (2/3 abm at 50 cm)
Beg1 – C2W (90cm 2/3 abm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/Flr 1 abm riser head)

then…

2) AMRAP for 12 min:
10m HS Walk
20 Box Jump Overs (61cm/51cm)
20 Wall Balls (10kg/6.3kg)
10 Wall Walks
20 Box Jump Overs (61cm/51cm)
10m HS Walk
Restart at beginning…

Score = Total Reps

LITE:
Int2 – 3-8-3 WW
Int3 – 3-7-3 WW
Beg1 – 3-10-3 Half WW; WB (6.3/4.5kg, 10ft/9ft); BSO (61cm/51cm)
Beg2 – 3-10-3 1 Step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO (41cm)
Beg3 – 3-10-3 Worm Walk; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); BSO (30cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 110324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

THE CROSSFIT GAMES OPEN 2024

Featured Image courtesy of CrossFit, Inc.

1) FOR THOSE WHO DID NOT TEST LAST WEEK OR WHO NEED TO RE-TEST…

SEE FRIDAY/SATURDAY WEBSITE AND ITENSITY TODAY!

Click Here for 24.2!

FOR THE REST …

1) Front Squat 5-3-2-1 (75% – 80% – 85% – 90% of 1 RM)

Score = Sum of Loads
1kg equals 1 rep ; NB – From Floor for first set ; Score = Sum of Loads

NB – BE SAFE BEFORE THE OPEN

then…

2) AMRAP the following for 14 min:
12 T2B
6 Reps DB Walking Lunges (1 OH, other on Front Rack) (22.5kgx2/15kgx2 – 2x 7.62m )
4 Muscle-ups

Score = Total Reps

LITE:
1 Rep Walk Lunge is 2.54m
Int – 10 T2B; BMU (R/B)
Int2 – 9 T2B; BMU (B/P)
Int3 – 8 T2B; BMU (P/G)
Beg1 – 12 HLR; PU (P/G); 15×2/10×2
Beg2 – 12 HKR; Jump PU (mid-forearm); 10×2/7×2
Beg3 – 12 HKRx1 or Seated K2C; Ring Rows (1/0.5m); 7×2/5×2

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

THE CROSSFIT GAMES OPEN 2024

Featured Image courtesy of CrossFit, Inc.

Open Workout for 24.2

TBA

You have until late on Monday to get your test done at: games.crossfit.com

Open Workout 24.2: https://games.crossfit.com/workouts/open/2023

1) Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

Open Workout 24.2: https://games.crossfit.com/workouts/open/2024/2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders

Scaled Teenagers 14-15:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders

Scaled Masters 55+:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders

See Int1/2/3 below…

WORKOUT Vs / LITE: https://games.crossfit.com/workouts/open/2024/2 ; Rxd (Ages 16-54) – 185lb (83kg)/125lb (56kg) ; Int1: 5/50kg, 45 DU ; Int2: 70/46kg, 40 DU ; Int3 – 65/44kg, 35 DU ; Teens 14-15: 115lb (52kg) / 75lb (34kg) ; Masters 55+: 135 lb (61kg) / 95 lb (43kg) ; Scaled(Beg1) (Ages 16-54): 135lb (61kg), SU / 95lb (43kg), SU ; Scaled Teens 14-15: 95lb (43kg), SU / 65lb (29kg), SU ; Scaled Masters 55+(Beg2): 95lb (43kg), SU / 65lb (29kg), SU

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 080324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

THE CROSSFIT GAMES OPEN 2024

Featured Image courtesy of CrossFit, Inc.

Open Workout for 24.2

TBA

You have until late on Monday to get your test done at: games.crossfit.com

Open Workout 24.2: https://games.crossfit.com/workouts/open/2023

1) Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

Open Workout 24.2: https://games.crossfit.com/workouts/open/2024/2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders

Scaled Teenagers 14-15:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders

Scaled Masters 55+:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders

See Int1/2/3 below…

WORKOUT Vs / LITE: https://games.crossfit.com/workouts/open/2024/2 ; Rxd (Ages 16-54) – 185lb (83kg)/125lb (56kg) ; Int1: 5/50kg, 45 DU ; Int2: 70/46kg, 40 DU ; Int3 – 65/44kg, 35 DU ; Teens 14-15: 115lb (52kg) / 75lb (34kg) ; Masters 55+: 135 lb (61kg) / 95 lb (43kg) ; Scaled(Beg1) (Ages 16-54): 135lb (61kg), SU / 95lb (43kg), SU ; Scaled Teens 14-15: 95lb (43kg), SU / 65lb (29kg), SU ; Scaled Masters 55+(Beg2): 95lb (43kg), SU / 65lb (29kg), SU

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!

Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 070324

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Snatch plus 2 OHS – E2ndMon2ndM for 10 min (5 Rnds) (Start 50% 1RM Snatch, build Max Day)

Score = Load
Open Athletes – 1 Snatch, 1 OHS (60% 1RM Snatch across)

LITE:
Keep loading so that great form is maintained

then…

2) Open Athletes – only 12x Shuttle Runs (no Burden) with KBS EMOM as below but TC – 6 min

For the Rest…

Complete the following FT:
30x 15.24m KB Burden Shuttle Run (24kg/16kg), but EMOM starting at 0 min, complete 10 KB/DB Swings (24kg/16kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
i.e. 60 x 7.62m Runs

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP

LITE:
DB/KB/Light BB/Sandbag
RX uses 24/16kg
Open Athletes – only 12x Shuttle Runs (no Burden) with KBS EMOM as below but TC – 6 min
Int1 – Same RX but 9 KBS/DBS
Int2 – 22/16kg
Int3 – 20/12kg
Beg1 – 16/10kg
Beg2 – 10/8kg; B-Run 25x
Beg3 – 8/5kg; B-Run 20x

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 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!