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 – 281222

 

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 – 1 Push Press, 1 Push Jerk, 1 Split Jerk (climbing to a max load)

 

Score = Load

 

HOLIDAY WOD
AMRAP 5 min of Wall Walks

 

Score = Total Reps

 

CFA LITE Options:
Beg1 – Half WW
Beg2 – 1-step Ww
Beg3 – Worm Walks

 

Subs-

Shoulders –
WW – Lite or Pushup hold (Opp shldr taps 3x dist in reps)

Back –
WW – Pushup hold (Opp shldr taps 3x dist in reps)

Knee –
WW – Fine

 

then…

 

2) Tabata the following for Max Reps:

a) Hang Power Clean (75kg/55kg)
Rest 1 min

b) Box Step Over (1x DB Farmers) (22.5kg/15kg at 61cm/51cm)
Rest 1 min

c) BB Lateral Facing Burpees
Rest 1 min

d) Push Press (75kg/55kg)
Rest 1 min

e) Box Jump Over (61cm/51cm)
Rest 1 min

f) T2B

Score = Total Reps

CFA LITE Options:
Int1 – 70/50kg
Int2 – 65/45kg
Int3 – 60/40kg
Beg1 – 55/35kg; BSO (15/10kg 61/51cm), BSO (61/51cm) or BJ (1/0.8m); HLR
Beg2 – 40/25kg; BSO (10/7kg 51cm), BSO (51cm)/BJ (0.8/0.5m); HKR
Beg3 – 25/15kg; BSO (7.5/5kg 41cm), BSO (41cm)/Broad Step (0.6m/0.4m); K2C

 

HOLIDAY WOD
HPC – sub w Single legged hip lifts (L 1st 20 s, R next 20 s)
PP – sub w HSPU or Piked PU
BSO – sub w weighed lunges (hold suitcase filled w books or a heavy stone)
BJO – sub w Broad Jump
T2B – Find a branch o hang from or lying variants

 

Substitutions:

Shoulder –
HPC – Fine
PP – DL
W-BSO – Fine
BB LF Bps – Str arm
BJO – Fine
T2B – Lyig Ft to hands (inv arm on belly)

Back –
HPC – Lighter or hip thr
PP – Strict press lighter
W-BSO – no load, reduce height
BB LF Bps – Str arm/box bps
BJO – Step-ups (lower)
T2B – Front Bridge (3 sec – 1 Rep)

Knee –
HPC – Fine
PP – Fine
W-BSO – reduce height/load
BB LF Bps – Fine
BJO – Fine or Step O
T2B – Fine (watch jump-up/drop-off)

 

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