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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 – 191222

 

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) FILTHY FIFTY – 181214 / 170115 / 120111 Demo

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch (61cm) box, 16-kg KB, 45-lb. (20kg) push press, 20-lb. (9.1kg) ball
Women: 20-inch (51cm) box, 12-kg KB, 35-lb. (15kg) push press, 14-lb. (6.3kg) ball

 

TC = 45 min

Score = Time/TC Plus 1 sec/rep missed

 

CFA LITE Options:

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people
to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option (Int1)
Men: 20-inch (51cm) box, 12-kg KB, 33-lb. (15kg) push press, 14-lb. (6.3kg) ball
Women: 16-inch box, (40.6cm) 8-kg KB, 22-lb. (10kg) push press, 10-lb. (4.5kg) ball

Beginner Option (Beg2)
TC = 30 min
Men: 16-inch box (40.6cm), 8-kg KB, 22-lb. (10kg) push press, 10-lb. (4.5kg) ball
Women: 12-inch box (30.5 cm), 4-kg KB, 11-lb. (5kg) push press, 8-lb. (3.6kg) ball

 

HOLIDAY WOD

CrossFit Algoa’s Holiday FILTHY FIFTY

For time:
50 broad jumps (1 m) (Beg1/2/3 – 50 cm Broad jump)
50 jumping towel pull-ups (use a towel over a branch or jungle gym OR do 20 burpees)
50 kettlebell swings (find something to deadlift – moderate loading OR do another 50 broad jumps)
50 walking-lunge steps (Beg1/2/3 – 30 airsquats)
50 sit-ups
50 push-ups (Beg 1/2/3 – kneeling PU)
50 Superman’s
50 Jumping Squats (airsquat with a jump so both feet leaving the floor) (Beg 1/2/3 – 30 airsquats
50 burpees
50 double-unders/single-unders

Beg2/3 (30 reps on each movement)

 

TC = 45 min

Score = Time/TC Plus 1 sec/rep missed

 

Sub’s

Shoulder –
box jumps – Fine
jumping pull-ups – Fine or RR or BOR
kettlebell swings – Russ KBS
walking-lunge steps – Fine
knees-to-elbows – Sit-ups
push presses – Hang power clean
back extensions – Fine
Wall-ball shots – Fine or WB Squats
burpees – Str arm
double-unders – Fine

Back and Knee –
box jumps – Step up (reduced load/height)
jumping pull-ups – Fine or RR
kettlebell swings – Russ KBS or Hip Thr
walking-lunge steps – Fine or Hip Thr (single leg)
knees-to-elbows – Sit-ups ; Front Bridge (back – 3 sec = 1 rep)
push presses – Fine or Stric press
back extensions – Fine
Wall-ball shots – Fine or WB/air Squats
burpees – Str arm
double-unders – Fine or Calf Pulses

 

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