Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 (in-person)! Our online version starts omorrow. We are raising 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 – 151222

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” ….

 

or

 

1) Bring Sally Up – Back Squat (61kg/43kg)

Score = Reps achieved (everytime you stand = 1 Rep)

 

CFA LITE Options:
Home-Based – see Home-Based Sally to Log scores ; RX – 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – 45/30kg; 15/10kg
Beg2 – 35/22kg; 12/8kg
Beg3 – 25/17kg; 8/5kg

 

Substitutions:
Shoulder – Safety Bar Back Squat from Rack
Back – Lighter but could niggle… rather weighted and banded hip thrusters
Knee – Partial squats OR rather weighted and banded hip thrusters

 

then…

 

2) Complete 80 m HS Walk FT but starting at 00:00 and EMOM complete 15 KBS (24/16kg)

 

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

 

LITE Options:
Int1 – 70m HSW
Int2 – 60m HSW
Int3 – 50m or 17 WW
Beg1 – 20 1/2 WW, 16/12kg
Beg2 – 20 1-step WW, 12/8kg
Beg3C – 20 WormW, 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

 

Substitutions:

Shoulder –
HSW – Push-up top holds 3 x reps/meters
KBS – Russ KBS

Back –
HSW – Push-up top holds 3 x reps/meters
KBS – Hip Thrusters

Knee –
HSW – Push-up top holds 3 x reps/meters
KBS – 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