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 – 271222
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) EMOM 10 min (5 Rnds):
Min 1 – 2 Power Cleans (TNG) – climbing to a max load!
Min 2 – RM C2B Pull-ups
Score = Max Load (kg) plus Total Reps
CFA Lite Options:
Beg1 – C2B (P/G)
Beg2 – RR (1.5/1m)
Beg3 – RR (1/0,5m)
HOLIDAY WOD
EMOM 10 min (5 Rnds):
Min 1 – 3 Broad Jumps (Max Dist for 3 jumps in cm)
Min 2 – RM Towell Pull-ups/Ring Rows or RM Table Dips or Seated Bench Dips
Score = Longest jump in cm plus Total Reps
CFA Lite Options:
Beg1 – Table Dips (jump up lower down)
Beg2 – Bench Dips (str legs)
Beg3 – Bench Dips (bent legs)
Subs-
Shoulders –
PC – Fine or DL
C2B – Rev grip strict or RR or BOR
Dips – Push-ups or plus push-ups
Back –
PC – Hip Thr
C2B – Rev grip strict or RR
Dips – Fine
Knee –
PC – Fine
C2B – Fine (watch jump-up/drop down)
Dips – Fine (watch jump-up/drop-off)
then…
2) CrossFit HQ’s WOD – Tuesday 161220 (080531)
For time:
135-lb. (61kg/43kg) thrusters, 10 reps
50 double-unders
135-lb. (61kg/43kg) thrusters, 8 reps
40 double-unders
135-lb. (61kg/43kg) thrusters, 6 reps
30 double-unders
135-lb. (61kg/43kg) thrusters, 4 reps
20 double-unders
135-lb. (61kg/43kg) thrusters, 2 reps
10 double-unders
TC = 15 min
Score = Time/TC plus 1 sec/rep
CFA LITE Options:
HOL WOD – complete 3 x reps Jumping airsquats (30-24-18-12-6)
Int1 – 55/38kg; 45-35-25-15-5
Int2 – 50/35kg; 40-30-20-10-5
Int3 – 45/30kg; 35-25-15-10-5
Beg1 – 40/27kg; SU 50-40-30-20-10
Beg2 – 30/20kg; same B1
Beg3 – 20/12kg; SU 45-35-25-15-5; Hol – airsquats
Substitutions:
Shoulders inj –
Thrusters – Squats (Front/on shlder)
DU – Fine
Back/Knee inj –
Thrusters – Fine (knee – limit depth/load) and Banded Hip Thrusters (back)
DU – Calf pulses or Fine (knee)
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
Leave a reply