Featured Image – Bongi and Hilda celebrating at our Christmas Year End Function!!!!!

 

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 – 081222

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

 

NEW YOU T/Challenge – Complete Re-Tests 1-3

 

For the rest…

 

1) Segment Power Clean, Power Clean – E90sOn90s for 9 min (6 Rnds) (>80% 1RM)

 

Score = Load
Segment – pause 3 counts at knees, and pockets before power cleaning from the pockets

 

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!
TC Group/or keep the weight light

 

Subs –
Shoulders –
PC – Fine

Back –
PC – Lighter or Hip Thrusters (loaded/banded)

Knee –
PC – Fine

 

then…

 

2) Complete 3 Rnds of the following for Max Reps:

AMRAP 5 min:
Run 600 m
AMRAP Burpee GTOH (25kg/15kg)
Rest 2 min

 

Score = Total Reps
(3 x 60 plus Bp GTOH Reps)
10 m = 1 Rep

 

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 500m, 15/10kg
Beg2 – Run 400m, 12/8kg
Beg3 – Run 350m, 8/5kg

 

Subs:

Shoulder –
Run – Fine
Burpee GTOH – Burpee (str arms) and Power Clean/DL

Back –
Run – Bike/Sled drag (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

 

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