Featured Image – Our 6 week NEW YOU Kick-start Transformation Challenge kicked-off last night!!

If you are interested but missed out… keep following us… we will be running our NEW YEAR, NEW YOU T/Challenge early in 2023!!!!!

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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 OPTIONS & PRICING!

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

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ONLINE WHITEBOARD/COACHING – 311022

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) AMRAP the following for 20 min:
21 DB Thrusters (25kg/15kg)
7 Burpee Box Jump Overs (61cm/51cm)
200 m Run
* 200 m = 20 reps
** 1 Rnd = 48 reps

 

Score = Total Reps
(27 Reps/Rnd)

 

CFA LITE Options:
Int1 – 25/15kg
Int2 – 22,5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg; BBSO (61cm/51cm)
Beg2 – 10/5kg; 5 BBSO (51cm); Run 150m (20 Reps/Rnd)
Beg3 – 7.5/2.5kg; 4 BBSO (41cm); Run 100m (14 Reps/Rnd)
New TC – 12 min

 

Substitutions:
Shoulder –
DB Thr – DB Front Squat
BBJO – Str arm
Run – Fine

Back –
DB Thr – Airsquat
BBJO – Str arm; step-over
Run – Airbike

Knee –
DB Thr – limit depth/load
BBJO – Step-over
Run – Fine or Airbike

 

then…

 

2) Accumulate the following holds FT, mixing as you please:
2 min Neutral Hold – Rings
2 min HS Hold
2 min L-sit

 

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

 

CFA LITE Options:
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold
Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)
Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr)
New TC – 1 min each

 

Substitutions:

Reduce to LITE Options

 

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 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 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