Featured Image – LAST CHANCE – 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 – 031222

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

 

Repeat from Friday’s WOD… if you completed yesterday, complete anything you missed this week today (talk to the coach/es)

 

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

 

Score = Total Loading (Sum of Load x Reps for each Rnd)
Wk 3 Guideline (up – Min loading % should be 70% for 10; 85% for 5; 95% for 2)

 

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

 

Subs –
Shoulders –
Fine

Back –
Hip Thrusters (and back rehab)

Knee –
Fine

 

then…

 

2) Complete the following FT:
50 DB Snatch (30kg/22.5kg)
40 Burpee Box Jump Overs (61cm/51cm)
30 C2B Pull-ups

 

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
Int1 – 25/20kg
Int2 – 25/20kg; 26 C2B
Int3 – 22.5/15kg; 24 C2B
Beg1 – 15/10kg; Bp SO (61/51cm); C2B (P/G)
Beg2 – 10/7.5kg; Bp SO (51cm); RR (1.5/1m)
Beg3 – 7.5/5kg; Bp SO (41cm); RR (1/0,5m)

 

Substitutions:

Shoulder –
DB PS – Power Clean
B-BJO – Str arm burpee
C2B PU – Strict Rev Grip (60% Reps) or RR or BOR

Back –
DB PS – Light from Hang or rather Hip Thrusters
B-BJO – Str arm burpee/Box Bps – reduced step-ups
C2B PU – Strict Rev Grip (60% Reps) or RR

Knee –
DB PS – Light from Hang or rather Hip Thrusters
B-BJO – Fine, step-up, reduced height
C2B PU – Fine (watch jump-up/drop-down)

 

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