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 – 050123

 

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) Power Snatch 2 – E2ndMon2ndM for 10 min (Build to a Max Day)

 

Score = Load

 

Home-Based – Power Snatch RM – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

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

 

Sub’s –
Shoulder:
PS – Power Clean or Snatch Pull

Back:
PS – Hip Thrusters and back rehab

Knee:
PS – Fine or from Hang

 

then…

 

2) Complete the following couplet FT:
21-15-9 Power Snatch (45kg/30kg)
12-9-6 Muscle-ups

 

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX sub – DB/KB/BP – 27-21-15 Reps on 25kg/15kg
BOR Sub – BB 21-15-9 (45/30kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)
Int1 – 43/29kg; 22.5/15kg; 9-6-3 MU or BOR
Int2 – 40/27kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR
Int3 – 37/25kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 35/20kg; 15/10kg; PU (G/P)/RD (B/P) or BOR
Beg2 – 25/15kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR
Beg3 – 20/12kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

 

HOLIDAY WOD
PS – sub w Jumping Lunges 42-30-18; Beg1/2 – Walk Lunges; Beg3 – Static lunges
Muscle-ups – sub w Push-ups 42-30-18

 

Substitutions:
Shoulder –
PS – Power Clean
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
MU – 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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!