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!! 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 – 030123

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Front Squat 5-3-2-1 (75% – 80% – 85% – 90% of 1 RM)

 

Score = Sum of Loads

NB – 1 rep = 1 kg

 

CFA LITE Options:
Keep loading so that great form is maintained!

 

Subs-

Shoulders –
FS – Fine or Safety bar back squat

Back –
FS – Hip Thrusters and Back Rehab

Knee –
FS – Fine (limit depth/load) or Hip Thrusters

 

then…

 

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
STOH (60/40kg)
T2B
Handstand Walk (m)

 

TC – 25 min

Score = Time/TC plus 1 sec/rep missed
STOH – Shoulder to OH

 

HOME-BASED WOD:
STOH – sub w Strict HSPU or Beg1 – PPU (61/51cm); Beg2 (51cm/Flr); Beg3 (Flr/Kns 2x bmprs)
T2B – Sub w Lying Ts to Hands; Beg1 – Lying (Ts to Chest);

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – PC and PJ 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)
T2B sub Lying Toes to hands (holding heavy/fixed object OH)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg; HSW or WW (3-3-3-3-2-2-2-1-1-1)
Beg1 – 45/30kg; 15/10kg; HLR (or Lying F2H), Half WW (3-3-3-3-2-2-2-1-1-1)
Beg2 – 35/22kg; 12/8kg; HKR (or Lying K2H), 1-step WW (3-3-3-3-2-2-2-1-1-1)
Beg3 – 25/17kg; 8/5kg; K2C or Worm-W (3-3-3-3-2-2-2-1-1-1)

 

Substitutions:
Shoulder –
STOH – Hang Power Cleans
T2B – GHD SU/Sit-ups/Lying V’s
HSW – PU hold w opp sh taps (3x meters)

Back:
STOH – Strict press (single arm)
T2B – Front Bridge (3 sec for each rep)
HSW – PU hold w opp sh taps (3x meters)

Knee:
STOH – Fine
T2B – Fine (watch jump-up/drop-off)
HSW – Fine (watch kick-up/-down)

 

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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!