Featured Image – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!!

 

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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

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ONLINE WHITEBOARD/COACHING – 281122

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) Take 10 min to find a Max Load on the following complex:
Power Clean, 2 Front Squats, STOH

Score = Load

 

CFA LITE Options:
Keep loading so that great form is maintained.

 

Subs-

Shoulder –
PC – Fine
FS – Fine
STOH – Extra FS

Back –
Back Rehab work

Knee –
PC – Fine or from hang
FS – limit depth/load as needed
STOH – Fine

 

Then…

 

2) Complete 21-15-9 of the following FT:
DB Step-up (22.5kg x2/15kg x2 at 61cm/51cm)
DB Snatch (22.5kg/15kg)
DB Thruster (22.5kg x2/15kg x2)

 

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/15kgx2
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2; 51cm box
Beg3 – 7.5kgx2/5kgx2; 41cm box

 

Substitutions:

Shoulder –
DB S-Up – Fine or load 1 side
DB Sn – Involved – DB Power Clean or Deadlift
DB Thr – Involved side DB Squat (Front Rack/Rear Rack or onNon-involved side)

Back –
DB S-Up – Body weight – reduce depth/load
DB Sn – From High Hang or very light Romania DL
DB Thr – Reduced load/depth front squat or Airsquat (banded) or Hip Thrusters

Knee –
DB S-Up – Body weight – reduce depth/load
DB Sn – From High Hang or very light Romania DL
DB Thr – Reduced load/depth front squat or Airsquat (banded) or Hip Thrusters

 

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