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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX WOD
1) Clean (power) and Jerk (push) – take 10 min to work up to a heavy triple (3 reps)
NB – not TNG, drop btwn reps if you have 10kg bumpers and higher on!
Score = Load
If you fall bwteen the suggested scalings below, use about 80% of your max load here (for 3 reps) for the Met Con below.
then…
2) CrossFit HQ WOD (181221 / 161226)
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 225 lb. (102kg)
Women: 155 lb. (70kg)
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
NB – Clean (any) and Jerk (any)
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Clean (power) and Jerk (push) – take 10 min to work up to a heavy triple (3 reps)
NB – not TNG, drop btwn reps if you have 10kg bumpers and higher on!
Score = Load
If you fall bwteen the suggested scalings below, use about 80% of your max load here (for 3 reps) for the Met Con below.
then…
2) CrossFit HQ WOD (181221 / 161226)
Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles.
Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.
Intermediate Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 185 lb. (84kg)
Women: 135 lb. (61kg)
NB – Clean (any) and Jerk (any)
Beginner Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 135 lb. (61kg)
Women: 95 lb. (43kg)
NB – Clean (any) and Jerk (any)
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
HOLIDAY WOD
1) Bucket Facing Burpees – As many reps as possible in 5 minutes
I.e. face peropendicular to a bucket (or similar object approx 30 cm high) and jump over it each time to complete the burpee.
Score = Total Reps
then
2) Partner Squats 5-10 reps x 5 sets
Reps will depend on the load of your partner on your back in a piggy back position!
Be carefull not to fall backwards during the squat!
If you do not have a partner then complete 10 Jumping Squats for 5 sets! Squat down and jump up as high as you can!
Score = Total Loading (Weight of partner x reps) (For jumping squats – your own weight x reps)
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 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 and 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/programs/.
Cool-down/Trigger Ball/Foam Roll/Stretch
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