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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Alternatively call us on: 0784517637 (adults & kids) or 0845086893
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ONLINE WHITEBOARD/COACHING – 291222
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) CFHQ Workout of the Day – 210309
CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309
7 Rounds FT of:
15 GHD sit-ups
15 Back extensions
10 Thrusters
10 Clean and Jerks
61kg/43kg (♂ 135 lb./♀ 95 lb.)
TC – 32 min
Score = Time/TC plus 1 sec/rep missed
HOLIDAY WOD
7 RFT of:
20 Sit-ups
20 Supermans
15 Jumping Squats
15 Pistols
TC – 32 min
Score = Time/TC plus 1 sec/rep missed
Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.
Newer athletes should reduce the total volume and avoid the GHD.
CFA LITE Options:
Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg
Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)
GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)
Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM
Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM
Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM
Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM
Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM
Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP
HOL WOD CFA LITE Options:
Int3 – Pistol (bench below parr)
Beg1 – Pistol (bench above parr)
Beg2 – 12 Si-ups; Airsquat; Lunges
Beg3 – 8 Sit-up; Airsquat; Static Lunges
Substitutions:
Shoulder –
GHD SU – Fine but Inv arm on belly
BckExt – Fine
Thr – Front Squat
CJ – Cleans only
Back –
GHD SU – 3x Reps in sec Front Bridge
BckExt – Hiplifts 3x Reps
Thr – Lighter/Partial
CJ – Hang Clean & Jerk (lighter)/Partial
Knee –
GHD SU – Fine or 3x Reps in sec Front Bridge
BckExt – Fine or Hiplifts 3x Reps
Thr – Lighter/Partial
CJ – Hang Clean & Jerk (lighter)/Partial
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
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