Featured Image –  From left, Wiehann, Josh and Pierre, contemplating life on our 12 Day’s of Christmas WOD!!

 

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

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ONLINE WHITEBOARD/COACHING – 131221 

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

REMINDER OUR CHRISTMAS/END YEAR FUNCTION HAS BEEN POSTPNEED TO FURTHER NOTICE!

 

“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
Beg2 – Any load btwn B1 and B3 ; Box 20 inch both genders; RR(1m/0,5m)
Beg3 – 45/20lb ; 16 Inch SO ; RR(0.5m/0m)

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

 

For the rest…

 

1) Complete the following Front Squat Squat Con FT:
Front Squat 9 (70% 1RM),
Rest 2 min,
Front Squat 15 (60% 1RM),
Rest 3 min,
Front Squat 21 (50% 1RM)

Score = Time (start load – 70% value – determines whether RX or LITE level for scoring)

 

CFA LITE Options:
Rx – 120/84kg
Level1 – 114/80kg
Level2 – 102/71kg
Level3 – 99/69kg
Level4 – 96/67kg
Int1 – 93/65kg
Int2 – 87/61kg
Int3 – 79/55kg
Beg1 – 65/45kg
Beg2 – 43/26kg
Beg3 – 29/18kg

 

CFA LITE Options – USA EQUIVALENTS:
Rx – 264/185lb
Level1 – 251/176lb
Level2 – 225/157lb
Level3 – 218/153lb
Level4 – 212/148lb
Int1 – 205/143lb
Int2 – 192/134lb
Int3 – 175/122lb
Beg1 – 143/100lb
Beg2 – 95/58lb
Beg3 – 65/39lb

 

Sub’s

Shoulder –
FS – Fine

Back –
FS – Hip Thruster and Banded Airsquat/Lunges

Knee –
FS – Fine

 

then…

 

2) AMRAP 15 min of:
200m Run
10 Burpee DB GTOH (25kg/15kg)

Score = Total Reps
10 m = 1 Rep

 

CFA LITE Options:
Burpee DB GTOH – Home based (any implement)
Int1 – 22.5/15kgW
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg

 

USA Equivalents – CFA LITE Options:
Burpee DB GTOH – Home based (any implement) 55/35lb
Int1 – 50/35lb
Int2 – 45/35lb
Int3 – 35/25lb
Beg1 – 35/25lb
Beg2 – 25/15kg
Beg3 – 15/10lb

Sub’s –
Shoulders
Burpee portion – Str arm Bps
Db Snatch or DB clean and jerk portion – Db power Clean

Back –
Burpee portion – Str arm Bps
Db Snatch or DB clean and jerk portion – from Hang (light)- seperate into Burpees and Hang C&J or Hang PS

Knees –
Burpee portion – Fine
Db Snatch or DB clean and jerk portion – Fine

 

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

 

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 CLICK HERE for all the info OR alternatively 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