Featured Image – Alicia and Brad in the foreground and Jacques-Robin and Kylie in the background … all working hard on the Clean and Jerk AMRAP ladder for the CrossFit Games Quarters 2024!

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 – 290424

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) Practice:

SU Crossovers

DU Crossovers

DU

Burpee Muscle-ups / Burpee Pull-ups

Score = For Quality

LITE:

See scaled options below

Then…

2) AMRAP 20:

20 DU Crossovers

20 SU Crossovers

20 DU

30x 7,62m Shuttle Runs

8 Burpee Muscle-Ups 

Score = Total Reps

LITE:

Int1 – 15 DU CO, 20 DU; 8 Bps plus 7 BMU (B/P)

Int2 – 12 DU CO, 16 DU; 8 Bps plus 6 BMU (P/G)

Int3 – 10 DU CO, 12 DU; 8 Bps plus 4 BMU (P/G)

Beg1 – 30 SU CO, 30 SU; 8 Bp PU (wrist)

Beg2 – 20 SU CO, 25 SU; 8 Bp PU (mid-forearm)

Beg3 – 10 SU CO, 25 SU; 5 Bp plus 10 RR (1/0,5m)

EXTRAS

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

AFL COMPETITORS TRAINING

 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 Image – Leigh-Anne making it look easy on the CrossFit Games Quarters – Event 4!!!!!

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 – 270424

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

If you missed yesterday’s Benchmark Workout, please complete today!

If you completed yesterday, complete any of the Quarters Benchmark workouts missed this week!

1) Clean and Jerk – EMOM 10 min (Build to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Score = Total Reps

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

EXTRAS

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

AFL COMPETITORS TRAINING

 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 Image – Jill practicing her Rope Climbing!!

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 – 260424

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

If you missed yesterday’s Benchmark Workout, please complete today!

If you completed yesterday, complete any of the Quarters Benchmark workouts missed this week!

1) Clean and Jerk – EMOM 10 min (Build to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Score = Total Reps

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

EXTRAS

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

 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 Image – Coach Marco on the Corporate Ironman event this past weekend! Well done Coach Marco!!

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 – 250424

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) Clean and Jerk – EMOM 10 min (Build to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Score = Total Reps

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

EXTRAS

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

 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 Image – Coach Marco on the Corporate Ironman event this past weekend! Well done Coach Marco!!

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 – 240424

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) Practice:

HSPU / Strict HSPU / C2W HSPU / Muscle-Ups

Score = For Quality

then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 2

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

For time:

3 rounds:

10 handstand push-ups 20 toes-to-bars

2 rounds:

10 strict handstand push-ups 5 rope climbs, 15 feet

1 round:

10 chest-to-wall handstand push-ups 20 muscle-ups

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE and WORKOUT Vs

Individuals, 14-15, 16-54 age-group divisions

As above

55-59 age-group div (Level4)

3 Rnds:HSPU, T2B

2 Rnds: HSPU, RC (12 feet)

1 Rnds: SHSPU + 2-inch riser, MU

60-64, 65+ age-group div (Int1)

3 Rnds: HSPU + 2-inch riser, T2B

2 Rnds: HSPU + 2-inch riser, RC (12 feet)

1 Rnds: SHSPU 2-inch riser, C2B PU

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

T2(level 3) – C2W RX

T1(level 4) – see above

Int1 – see above

Int2 – 4x RC (12Ft), C2W (1/2 abm a 50cm), BMU (B/P)

Int3 -4x 2-Pulls RC, 2/3 Abm; C2W (2/3 abm at 50 cm), BMU (B/P)

Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm), 8 R-Pulls ly2stand (straight) or 24 Leg ass. Rope PU, C2B PU (P/G)

Beg2 – PPU (51cm/Flr for all pressing), 8 R-Pulls ly2stand (but hips, legs str), RR (1.5/1m)

Beg3 – PPU (Flr/Flr 1 abm riser head for all pressing), 8 R-Pulls ly2stand (kns/hips bnt), RR (1/0.5m)

EXTRAS

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

 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 Image – Coach Marco on the Corporate Ironman event this past weekend! Well done Coach Marco!!

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 – 230424

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) Practice:

A) Burpee Box Jump Over – Lateral Facing, 45 degrees and perpendicular!

B) Wall Balls

Score = For Quality

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – TEST 2

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

♀ 14-lb (6 kg) medicine ball, 9-foot target, 20-inch (51cm) box

♂ 20-lb (9 kg) medicine ball, 10-foot target, 24-inch (61cm) box

LITE and WORKOUT Vs

RX Individuals, 16-54 age-group divisions

♀ 14-lb (6 kg), 9-ft target, 20-inch (51cm) box

♂ 20-lb (9 kg), 10-ft target, 24-inch (61cm) box

RX 14-15, 55-59, 60-64, 65+ age-group divisions

♀ 10-lb (4 kg), 9-ft target, 20-inch (51cm) box

♂ 14-lb (6 kg), 10-ft target, 24-inch (61cm) box

Beg1 – WB (6.3/4.5kg, 10ft/9ft), BBSO (61/51cm)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 40 BBSO (41cm)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 30 BBSO (31cm)

EXTRAS

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

 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 Image – Quarter Finals of the CrossFit Games took place this past weekend and end today!! Go see all the RESULTS AND NEWS at games.crossfit.com and @crossfitgames on instagram (Featured Image courtesy of CrossFit, Inc.).

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 – 220424

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

CONGRATS TO OUR QUARTER FINAL ATHLETES WHO PARTICIPATED THIS PAST WEEKEND AND WHO MAY BE FINISHING OFF TODAY!! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO:

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

WE WILL COMPLETE THE QUARTER FINAL  WORKOUTS THIS WEEK!

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

1) Power Snatch 1 – EMOM 10 min (Build to Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – TEST 1

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups 1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Time Cap – 15 minutes

WORKOUT VARIATIONS and LITE:

55-59 age-group division / INT2

60-64, 65+ age-group divisions / 14-15 age-group division is BEG1

LITE:

RX 16-54 yrs – 61/38kg; 22.5kgx2/15kgx2 at 51cm

Rowing sub SDHP (20/12kg) 1 Rep is 1 Cal

Int1 – 55/35kg; 20kgx2/15kgx2 at 51cm

Int2 – 52/34kg; 20kgx2/15kgx2 at 51cm

Int3 – 47kg/32kg; 15kgx2/10kgx2 at 51cm

Beg1 – 43/29kg; 15kgx2/10kgx2 at 51cm

Beg2 – 30/20kg; 10kgx2/7kgx2 at 40cm

Beg3 – 20/12kg;  7.5kgx2/5kgx2 at 30cm

EXTRAS

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

 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 Image – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)

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 – 200424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BENCHMARKS!!

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM)

Score = Load   

LITE:

Keep loading so that great form is maintained

then…

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:

21 deadlifts, weight 1 (lightest)

21 chest-to-bar pull-ups

15 deadlifts, weight 2

15 bar muscle-ups

9 deadlifts, weight 3 (heaviest)

9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).

♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:                      

DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM

Int1 – 92-113-129 / 63-75-85kg; 18 C2B                               

Int2 – 83-100-115 / 55-65-75 kg; 16 C2B                                              

Int3 – 75-90-105 / 50-60-70 kg; 14 C2B                                

Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)                                    

Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)                                                                                       

Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)     

EXTRAS

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

 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 Image – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)

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 – 190424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM)

Score = Load   

LITE:

Keep loading so that great form is maintained

then…

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:

21 deadlifts, weight 1 (lightest)

21 chest-to-bar pull-ups

15 deadlifts, weight 2

15 bar muscle-ups

9 deadlifts, weight 3 (heaviest)

9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).

♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:                      

DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM

Int1 – 92-113-129 / 63-75-85kg; 18 C2B                               

Int2 – 83-100-115 / 55-65-75 kg; 16 C2B                                              

Int3 – 75-90-105 / 50-60-70 kg; 14 C2B                                

Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)                                    

Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)                                                                                       

Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)     

EXTRAS

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

 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 Image – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)

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 – 180424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

1) 2023 CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

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

1) CrossFit Games Ind Quarter Finals – TEST 4 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

20-minute AMRAP:

1,000-meter row

50 GHD sit-ups

500-meter row

25 V-ups

Score = Total Reps

NB – See v-up movement standards at link above!

LITE:

RX sub rowing SDHP (20/12kg) 1 rep – 1 cal

Int1 – 40 GHD SU or 50 W-SU(20/12kg); 20 V-ups 

Int2 – 30 GHD SU or 43 W-SU(20/12kg); 20 V-ups 

Int3 – 20 GHD SU or 37 W-SU(20/12kg); V-ups (mid-shin)

Beg1 – 16/10kg; W-SU (16/10kg); V-ups (knees bent, touch feet)

Beg2 – 12/8kg; W-SU (12/8kg); V-ups (knees bent, touch knees)

Beg3 – 8/5kg; SU; Half Sit-up (Hands touch floor, to hands on knees) 

EXTRAS

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

 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!