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!!!! RSVP by Friday 12:00 Midday.

 

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 – 301122

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 12 min (4 Rnds):
Min 1 – Strict HSPU
Min 2 – Fat Bar Power Clean (60kg/40kg)
Min 3 – T2B

 

Score = Total Reps

Masters Rx – W 50-59 Kipping HSPU

 

CFA LITE Options:
Int1 – same
Int2 – S-HSPU (1/2 abm), 55/37kg
Int3 – S-HSPU (2/3 abm), 50/33kg
Beg1 – PPU (61cm/Flr), 45/30kg, HLR
Beg2 – PPU (Flr/Kns), 35/20kg, HKR
Beg3 – PPU (Kns), 25/15kg, Sit K2C

Substitutions:
Shoulder –
S-HSPU – PU or Plus PU (3 for 1)
FB PC – Fine or FB Deadlifts
T2B – Lying Leg raise options or sit-ups (inv arm on belly)

Back –
S-HSPU – Push-ups
FB PC – Hip Thrusters
T2B – Front Bridge (kns or toes – 3 sec = 1 rep)

Knee –
S-HSPU – Fine but watch kick-up/down
FB PC – Fine
T2B – Fine (watch jump-up/dropp-off)

then…

 

2) Complete the following FT:
21-15-9 Deadlift (120kg/84kg)
120-100-80 DU

 

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
L4 – 110/77kg
Int1 – 100/70kg; 110-90-70
Int2 – 90/63kg; 100-80-60
Int3 – 80/56kg; 90-70-50
Beg1 – 70/50kg; 120-100-80 SU
Beg2 – 55/38kg; 110-90-70 SU
Beg3 – 40/25kg; 90-70-50 SU

 

Substitutions:
Shoulder –
DL – Fine
DU – Fine or 1 side jump clap

Back –
DL – Hip Thrusters
DU – SU or Calf Pulses

Knee –
DL – Fine (use riser if needed)
DU – Fine or SU or calf pulses

 

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