Featured Image – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

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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 – 221222

 

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) Handstand Walk 100 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols

 

TC = 10 min

Score = Time/TC plus 1 sec/1m HSW missed
NB – Home-based WOD also!

 

CFA LITE Options:
Int1 – HSW 70 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols
Int2 – 50m but 4 Pistols
Int3 – 20 Wall Walks; 5 Pistols (at horizontal)
Beg1 – 20 Half Wall Walks; 5 bench pistols (just above horizontal)
Beg2 – 20 1 step Wall Walks; 5 Bps, 5 step-ups (30cm) or lunges
Beg3 – 20 Worm Walks; 3 Bps, 3 step-ups (30cm) or lunges

 

then…

 

2) CrossFit HQ WOD (181210)

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball (9.1kg), 24-in. (61cm) box
Women: 14-lb. ball (6.3kg), 20-in. (51cm) box

 

TC = 20 min

Score = Time/TC Plus 1 sec/repm missed

 

CFA LITE Options:
Home-based – Backpack Cleans or Front Squats (Substitute the Medicine Ball with a bag filled with clothes and books OR find a stone of the approximate weight)
Find a step or box to jump onto or else – 1.2/1m (RX/Int) broad jumps!
Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.
Int3 – 45-35-30-20-10 reps M-ball cleans (9.1/6.1kg) ; Box Step-ups (61/51cm)
Beg1 – 40-30-20-10-5 reps M-ball cleans (6.3/4.5kg) ; Box Step-ups (61/51cm); BJ 1/0.8m
Beg2 – 30-20-15-10-5 reps M-ball cleans (6.3/4.5kg) ; 30-20-15-10-5 Box Step-ups (51/41cm); BJ 0.8/0.6m
Beg3 – 30-20-15-10-5 reps (4.5/3kg); 30-20-15-10-5 Box Step-ups (30/20cm); Broad-Step 0.6/0.4m

 

Substitutions:

Shoulder –
M-Ball Cleans – Fine
BJ – Fine

Back –
M-Ball Cleans – Airsquat ; Hip Thrusters
BJ – Step-ups

Knee –
M-Ball Cleans – Fine
BJ – Fine / Step-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