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 – 261222

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 the following FT:
2km Run
100 Jumping alternate lunges (50 e)
50 Burpee Broad Jump (1m)
25 Strict HSPU
15 m Handstand Walk

TC = 30 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 20 S-HSPU
Int2 – 1/2 abm; 12m HSW
Int3 – 2/3 abm; 10m HSW or 4 WW
Beg1 – PPU (61/51cm); 4 Half WW
Beg2 – PPU (51cm/floor); 4 1-step Ww
Beg3 – PPU (Floor/Kns); 4 Worm Walks

Subs-

Shoulders –
Run – Fine
J alt lunges – Fine
B-BJ – Str arm Bps
S-HSPU – Plus push-ups (3 for 1) or push-ups
HSW – Pushup hold (Opp shldr taps 3x dist in reps)

Back –
Run – Fine or Bike 2.5x dist
J alt lunges – Step lunges or airsquat or hip thruster
B-BJ – Str arm / table burpee, no jump
S-HSPU – Push-ups
HSW – Pushup hold (Opp shldr taps 3x dist in reps)

Knee –
Run – Fine or Bike (2.5x) or Row
J alt lunges – Banded Airsquat or fine (step lunge)
B-BJ – Fine or no jump
S-HSPU – Fine
HSW – Fine

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