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 – 131222

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) “CrossFit Algoa’s 12 Day’s of Christmas WOD”

 

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 49/34kg ; 61/51cm BJ; 24/16kg KB

Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

 

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

 

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP – 25kg/15kg; 1.24m/1m BJ;
(reps per side – i.e. double reps)
Int1/2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BJ (1/0.8m); HLR (or Lying F2H); BOR, PU (Ts)
Beg2 – 12/8kg; BJ (0.8/0.5m); HKR (or Lying K2H); BOR, PU (Ts/Kns)
Beg3 – 8/5kg; Broad Step (0.6/0.4m); Sitting (K2C), BOR, PU (Kns)

 

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

 

For the rest…

 

1) Clean (squat), plus 3 Front Squats – E2ndMOn2ndM for 10 min (start 70% 1RM, climb Max Day)

Score = Load

 

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

 

then…

 

2) Complete 21-15-9 of the following FT (BB – 70kg/52kg):
Hang Power Clean
Pull-ups
Push Press/Jerk

 

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home sub RX – 27-21-18-15-12-9-6 Reps on 25kg/16kg (BB/DB/KB/BP)
Int1 – 65/45kg or 22.5/15kg
Int2 – 60/40kg or 22.5/15kg
Int3 – 55/38kg or 20/12kg
Beg1 – 45/30kg or 15/10kg; PU (P/G)
Beg2 – 35/25kg or 12/8kg; RR (1/0.5m)
Beg3 – 30/20kg or 8/5kg; RR (0.5/0m)

 

Subs:

Shoulder –
FS – Fine
PU – Rev Grip (strict) 60% or RR or BOR
HPC – Fine
PJ – Plus pushups (3 for 1)

Back –
FS – Hip Thrusters
PU – Rev Grip (strict) 60% or RR
HPC – Hang PC or Romanian DL (lighter) or sub
PJ – Strict Press or Push-ups

Knee –
FS – Hip Thrusters
PU – Fine (watch jump-up/drop-off)
HPC – Hang PC or Romanian DL (lighter) or sub
PJ – Strict Press or Push-ups

 

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