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 – 301222

 

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 8 min (2 Tabata Rnds) of the following:
1st 20 sec: Strict Ring Dips
2nd 20 sec: Strict HSPU

 

Score = Total Reps

Mixed Tabata – rotate through 3 mvts for 8 rnds x 3 Tabata sets (24 SUB-RNDS)

CFA LITE Options:
Int2 – HSPU (1/2 abm)
Int3 – HSPU (3/2 abm)
Beg1 – PPU (61/51cm); Jump up lower down
Beg2 – PPU (51cm/flr); Seated P/Dips (bench dips) (str legs)
Beg3 – PPU (Flr/kns 2x bmprs); Seated P/Dips (bench dips) (bnt legs)

 

Substitutions:

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

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

Knee –
S-RD – Fine
S-HSPU – Fine

 

then…

 

2) Repeat from 4 Jan 2022 – Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Overhead Squat (60/40kg)
C2B Pull-ups
30 DU after each Rnd

 

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

 

HOLIDAY WOD
OHS – sub w broom stick OHS 20-18-16-14-12-10-8-6-4-2
C2B PU – if no branch/pole for PU/RR then do Burpees
DU – Jump double clap or Jump clap

 

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – OHS 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; 25 DU
Int2 – 53/34kg; 22.5/15kg; PU or BOR; 20 DU
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; 30 SU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; 25 SU
Beg3 – 25/17kg; 8/5kg; RR (0.5/0mm) or BOR; 20 SU

 

Substitutions:
Shoulder –
OHS – F/squat
C2B – Rev Grip PU or RR or BOR
DU – Fine

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
C2B – Rev Grip PU or RR or BOR
DU – SU or calf-pulses

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
C2B – Fine (watch jump-up/drop-off)
DU – Fine or Airbike 5/3 cal

 

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