IT’S HERE… OUR 2nd Annual Zanathemba FUNdraiser (in-person)!!!!! Our online version started yesterday… if you want to register … please see the links below!!

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 – 161222

 

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 FUNdraiser 2022 – Click on the link below for the Full Workout Details, Movement Standards and Scoresheets!!

Workout 1,2,3 Zanethemba FUNdraiser CFA 22

Zanethemba FUNdraiser Comp 2022 – RX – WORKOUT 1, 2, 3 (in a 20 min window)

 

Workout 1:
1-rep-max Hang Snatch (any) (5 min time frame)

 

Score = Max Load (kg) Athlete A + Max Load (kg) Athlete B

 

Rest 1 minute then at 6 min…

 

Workout 2:
Complete as many repetitions as possible in 3 minutes of
30 Synchro DU (partner must be skipping at same time for athlete to work)
3 Snchro Wall Walks

 

Score = Total Reps

 

Rest 2 minutes, then at 11 min…

 

Workout 3:
Complete as many repetitions as possible in 9 minutes of:
21 Partner Wall Balls (Side by Side) (10kg/6.3kg at 10ft/9ft)
15 Partner Box Step-Overs – 1 for 1 (22.5kgx2/15kgx2 at 61cm/51cm)
9 Bar Muscle-ups (mix as please) – partner must Dead Hang for partner to work

 

Workout ends on 20 min

Score = Total Reps

 

Zanathemba Scaling:
Int (I1)- W1 same; W2 20 DU, partner SU, 3 Snchro Half WW; W3 21 WB (10kg/6.3kg at 10ft/9ft), BSO Partner Box Step-Overs – 1 for 1 (15kgx2/10kgx2 at 61cm/51cm); Pull-ups (partner Dead Hang)
Beg (B1) – W1 same ; W2 20 SU each, 3 Synchro Half Wall Walks; W3 21 WB (6.3kg/4.5kg at 10ft/9ft); BSO Partner Box Step-Overs – 1 for 1 (10kgx2/5kgx2 at 51cm); Synchro Jumping C2B/Jumping PU (15cm)

CFA LITE Options:
W2: Zanathema Scaling: Int (I1)- W2 20 DU, partner SU, 3 Snchro Half WW ; Beg (B1) – W1 same ; W2 20 SU each, 3 Synchro Half WW; CFA LITE: Int1/2/3 – same ; Beg1 – see above ; Beg2 – W2 20 SU each, 3 Synchro No Step WW ; Beg3 – W2 20 SU each, 3 Synchro Worm Walks

W3: Zanathema Scaling: Int (I1)- W3 21 WB (10kg/6.3kg at 10/9ft), BSO Partner – 1 for 1 (15kgx2/10kgx2 at 61/51cm); Pull-ups (partner Dead Hang) ; Beg (B1) – W3 21 WB (6.3kg/4.5kg at 10ft/9ft); BSO Partner – 1 for 1 (10kgx2/5kgx2 at 51cm); Synchro Jumping C2B/Jumping PU (15cm); CFA LITE: Int1/2/3 – same ; Beg1 – see above ; Beg2 – W3 21 WB (6.3/4.5kg at 9/8ft); BSO Partner – 1 for 1 (10kgx1/5kgx1 at 51cm); 18 RR (0.5/0m) (mix as needed) ; Beg3 – W3 21 WB (6.3/4.5kg at 8/7ft); BSO Partner – 1 for 1 (5kgx1/2.5kgx1 at 51cm); 18 RR (0/plus 0.5m) (mix as needed)

 

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