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!

____________________________________________________

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 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 231222

 

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) Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Strict Pull-ups
2nd 20 sec: Strict Ring Dips
3rd 20 sec: Strict HSPU

 

Score = Total Reps

Mixed Tabata – rotate through 3 mvts for 8 rnds x 3 Tabata sets (12 min continuously)

CFA LITE Options:
Int2 – HSPU (1/2 abm)
Int3 – HSPU (3/2 abm)
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/flr)
Beg3 – PPU (Flr/kns 2x bmprs)

 

Substitutions:

Shoulder –
S-PU – Fine or RR or BOR
S-RD – Fine or S-PDips
S-HSPU – Lite options or plus push-ups

Back –
S-PU – Fine or RR
S-RD – Fine
S-HSPU – Fine or Push-ups

Knee –
S-PU – Fine or RR
S-RD – Fine
S-HSPU – Fine

 

then…

 

2) AMRAP 20 min:
20 Power Cleans (45kg/30kg)
10 Lateral Jumping Burpees – over a line or pvc bar
20 Push Press (45kg/30kg)
400m Run

 

Score = Total Reps

 

CFA Lite Options:
Int2 – 40/27kg; HSPU (1/2 abm)
Int3 – 35/25kg; HSPU (3/2 abm)
Beg1 – 30/20kg; PPU (61/51cm)
Beg2 – 25/15kg; PPU (51cm/flr)
Beg3 – 20/12kg; PPU (Flr/kns 2x bmprs)

 

Substitutions:

Shoulder –
PC – Fine or DL
L-Bps – Str arm
PP – Hang Power Clean
Run – Fine

Back –
PC – Hip Thr
L-Bps – Str arm
PP – Strict Press Lighter or Push-ups
Run – Airbike 2.5x dist

Knee –
PC – Fine
L-Bps – Fine
PP – Fine
Run – Fine or Airbike 2.5x dist

 

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