Featured Image – Clyde working hard on Workout 3 of our Endurade East Cape Champs! The results and prize winners will be released later this week!!

 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

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ONLINE WHITEBOARD/COACHING – 141220

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX, LITE and HOME WOD

 

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

 

12 Days of Christmas…

 

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD”

 

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.

Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

 

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2  Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (61kg/43kg)

2 Clean & Jerk (61kg/43kg)

3 Hang Power Cleans (61kg/43kg)

4 Front Squats (61kg/43kg)

5 C2B Pull-ups

6 Pistols (alternating sides)

7 KB Swings (32kg/24kg)

8 HR Burpees

9 Box Jumps Overs (61cm/51cm)

10 T2B

11 Thrusters (61kg/43kg)

12 Muscle-up’s

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

USA Equivalents:

BB – 135/95lb ; 24/20 Inch BJ; 70/52lb KB

 

CFA LITE Options:

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.

Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

 

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2  Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

Intermediate Option (Int1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (50kg/35kg)

2 Clean & Jerk (50kg/35kg)

3 Hang Power Cleans (50kg/35kg)

4 Front Squats (50kg/35kg)

5 Pull-ups

6 Lunges (alternating sides)

7 KB Swings (24kg/16kg)

8 HR Burpees

9 Box Jump Overs (61cm/51cm)

10 T2B

11 Thrusters (50kg/35kg)

12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int2 – Any load btwn I1 and I3

Int3 – 45/30kg

 

USA Equivalents:

Int1 – 110/75lb ; 24/20 Inch BJ; 52/35lb KB

Int2 – Any load btwn I1 and I3

Int3 – 100/65lb

 

Beginner Option (Beg1):

 

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (40kg/25kg)

2 Clean & Jerk (40kg/25kg)

3 Hang Power Cleans (40kg/25kg)

4 Front Squats (40kg/25kg)

5 Pull-ups (P/G)

6 Pistols – Alt. (Green)

7 KB Swings (20kg/12kg)

8 HR Burpees

9 Box Step Overs (61cm/51cm)

10 Hanging Leg Raises

11 Thrusters (40kg/25kg)

12 Pull-ups (P/G) and 12 Bar Dips (P/G)

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Beg2 – 30/17kg; RR (1m/0,5m)

 

Beginner Option (Beg3):

 

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

 

1 Snatch (20kg/10kg)

2 Clean & Jerk (20kg/10kg)

3 Hang Power Cleans (20kg/10kg)

4 Front Squats (20kg/10kg)

5 Ring Rows (0.5m/0m)

6 Lunges (alternating sides)

7 KB Swings (12kg/5-8kg)

8 HR Burpees

9 Box Step Overs (41cm)

10 Hanging Knee Raises or Sit-ups

11 Thrusters (20kg/10kg)

12 Ring Rows and 12 Pushups (toes/knees)

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

USA Equivalents:

Beg1 – 90/55lb ; 24/20 Inch BJ; 45/25lb KB; PU (Ts)

Beg2 – Any load btwn B1 and B3 ; Box 20 inch both genders; RR(1m/0,5m); PU (Ts/kns)

Beg3 – 45/20lb ; 16 Inch SO ; RR(0.5m/0m); PU Kns

 

 

HOME-BASED 12 Day’s of Christmas – see separate scoring on Itensity!

 

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.

Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

 

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2  Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (25kg/15kg)

2 Clean & Jerk 25kg/15kg)

3 Hang Power Cleans (25kg/15kg)

4 Front Squats (25kg/15kg)

5 C2B Pull-ups OR BOR (5 each) (25kg/15kg)

6 Pistols (alternating sides)

7 KB or DB Swings (25kg/15kg)

8 HR Burpees

9 Box Jumps Overs (61cm/51cm)

10 T2B or Lying Ft 2 Hnds

11 Thrusters (25kg/15kg)

12 Muscle-up’s or BOR (12 each) plus 12 PU

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA HOME-BASED LITE Options:

RX sub – DB/KB/BP – 25kg/15kg; 1.24m/1m BJ;

(reps per side – i.e. double reps)

Int1/2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg; BJ (1/0.8m); HLR (or Lying F2H); BOR, PU (Ts)

Beg2 – 12/8kg; BJ (0.8/0.5m); HKR (or Lying K2H); BOR, PU (Ts/Kns)

Beg3 – 8/5kg; Broad Step (0.6/0.4m); Sitting (K2C), BOR, PU (Kns)

 

CFA LITE Options – USA Equivalents

RX sub – DB/KB/BP – 55/35lb

PU sub BOR (reps per side – i.e. double reps)

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb; BJ (3ft 3inch/2ft 7inch); HLR (or Lying F2H); BOR, PU (Ts)

Beg2 – 20/25lb; BJ BJ (2ft 7inches/1ft 7inch); HKR (or Lying K2H); BOR, PU (Ts/Kns)

Beg3 – 15/10lb; Broad Step (1ft 7inch/1ft 7inch); Sitting (K2C); PU (Kns)

 

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 info@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 5th in 2019. 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/Stretch