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 – 011222

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) Complete the following FT:
50-40-30-20-10 Wall Balls (10kg/6.3kg)
10-8-6-4-2 Wall Walks

 

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int2 – 9-7-5-3-1 WW
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height); 8-6-4-2-1 WW
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10-8-6-4-2 Half WW
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 10-8-6-4-2 1-Step WW
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10-8-6-4-2 WormW

 

Substitutions:

Shoulder –
WB – WB front/hug squat
WW – PU hold w opp shlder taps (9 = 1 WW)

Back –
WB – WB hug squat or airsquat or thrusters
WW – PU hold w opp shlder taps (9 = 1 WW)

Knee –
WB – WB hug squat or airsquat or thrusters
WW – Fine (watch drop-off)

 

Then…

 

2) In teams of 3… AMRAP 90 sec of the following for 3 Rnds (13.5 min):
Athlete 1 – 5m Sled Push/Standing Pull (35kg plus 40kg/17.5kg)
Athlete 2 – GHD SU or Weighted Sit-up (22.5kg/15kg)
Athlete 3 – Rests

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
Rope pull – standing
5m = 5 Reps
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; 35kg plus 20kg/0kg)
Beg2 – 10/7.5kg; same as B1
Beg3 – 7.5/5kg; same as B1

 

Subs –
Shoulder –
Sled Push – Fine or Sled pull (harness / rope)
Sled Pull (standing) – Fine or easy Rope Rows
GHD SU/W-SU – Fine w involved arm on belly

Back –
Sled Push – Fine (upright light) or Sled pull (harness / rope)
Sled Pull (standing) – Rope Rows
GHD SU/W-SU – Front Bridge – 5 sec = 1 Rep

Knee –
Sled Push – Fine
Sled Pull (standing) – Fine
GHD SU/W-SU – Fine

 

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