Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 (in-person)! Our online version starts TODAY!! We are raising funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

CLICK ON THE FOLLOWING LINK TO GO TO THE ZANATHEMBA FUNDRAISER WORKOUT – https://crossfitalgoa.com/zanethemba-comp-workouts/!

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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

 

Zanathemba Comp – Online Version (those who cannot make Saturday)

 

 

CLICK ON THE FOLLOWING LINK TO GO TO THE ZANATHEMBA FUNDRAISER WORKOUT – https://crossfitalgoa.com/zanethemba-comp-workouts/!

 

For those testing tomorrow…

 

A) For those competing on Saterday complete…

1) Foam Roll/Trigger/Warm-up/Mobilise/Activate

2) 10 min mobility work (i.e. progressive dynamic stretching of your choice)

3) 10 min OHS Mobility & Snatch Bar Drills

4) T-ALL – Maintenance/Primer:

Airbike 15-20 Cal, Ski Erg 15-20 Cal, Row 15-20 Cal, Burpees 15-20 reps for 10-15 min (RPE minutes 1-3 5/10; then escalate through RPE’s 7/10; 8/10; 9/10 over next 10 minutes with 2 min of cool down)
*NB avoid local fatigue – prime engine but avoid local fatigue in working muscles (i.e. add further mvts if need – i.e. running)

Score = Note Calories for furture progression and monitoring fatigue and recovery

5) Prehab work:
Complete just 5-7 min of non-fatiguing prehab work for any troublesome body part/s (i.e. common areas of niggles for CrossFitter’s – back/shoulders)
This is actually more for just activating and maintainance.

6) 20 min of specific mobility work (related to any mobility issues that you may have!)

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

For the Rest complete… Zanathemba Online Version below…

B) Zanethemba FUNdraiser Competition – Online (Friday to Monday eve) and In-Person (Saturday at CrossFit Algoa)

For more info – click link in Bio or go to: https://crossfitalgoa.com/zanathemba-comp-registration/

Full workout details, movement standards & scoresheets – https://crossfitalgoa.com/zanathemba-comp-workouts/

NB – Online Entries close at time of Score Submission Deadline – 00:00 Saturday, 6 December 2022
NB – In-person Entries close 12:00 Thursday 4 December 2022

 

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