Featured Image – Ho Ho Ho… It’s Christmas Eve ….. a very Merry Christmas from the CrossFit Algoa Team!!

 

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 – 231220

 

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’ED, LITE and HOME WODS

 

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

 

Home-Based HOLIDAY WOD!

 

1) AMRAP the following for 25 min:

800 m Run

40 Jumping alternate Lunges

20 m HS Walk

 

Score = Total Reps

140 Reps/Rnd

 

CFA LITE Options:

Int1 – 18 m HSW

Int2 – 16 m HSW

Int3 – 14 m HSW, 6 WW

Beg1 – 30 J-alt Lunge, 6 half WW

Beg2 – 30 Walking Lunge, 20m BW (Str)

Beg3 – 20 Walking Lunge, 2 BW (Bnt)

 

then…

 

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 6 Bps

Int2 – weak L-sit, 6 Bps

Int3 – 1 legged L-sit, 5 Bps

Beg1 – T-sit, 5 Bps

Beg2 – T-sit (1 ft down), 5 Bps

Beg3/TC – F/Bridge, 4 Bps

NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

 

USA Equivalents – LITE Options:

Int1 – 87 yds HSW, 18 JL

Int2 – 66 yds HSW, 16 JL

Int3 – 55 yds HSW or 33 WW, 14 JL

Beg1 – 33 1/2 WW, 12 JL

Beg2 – 109 yds BW (Str), 10 Lunges

Beg3/TC – 109 yds BW (Bnt), 8 Lunges

(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

 

EXTRAS WOD

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