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 – 060123

 

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) Rope Climbing Technique – Practice the Spanish Wrap and The X

 

Score = For Quality
NB – only move to the next level once 80% proficient on a previous level

 

then…

 

2) Complete 6 Rnds FT of (BB 50kg/32kg):
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
3 Rope Climbs (4,5m)

 

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

 

HOME-BASED WOD:
Complete 6 Rnds FT of (BB 50kg/32kg) – with DB/KB/Backpack (24-25kg/15-16kg):
17 Deadlifts
13 Hang Power Cleans
9 STOH
3 Rope Climbs (4,5m) or 18 Towell Pull-ups

 

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed
NB – Towell pull-ups – wrap over tree branch or rafter

 

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub above!
Home-based – DB 25/15kg (extra 12 Reps/Rnd)
RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 25/15kg (extra 12 Reps/Rnd)
Int1 – 45/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg; RC – 3.7m
Int3 – 35/20kg; 16/12kg; RC – 2 pulls/climb
Beg1 – 30/15kg; 15/10kg; Rope Pulls – Stand to Lying (str)
Beg2 – 20/12kg; 12/8kg; Rope Pulls – Stand to Lying (bnt hips)
Beg3 – 15/8kg; 8/5kg; Rope Pulls – Stand to Lying (bnt hips/kns)

 

Substitutions:

Shoulder inj –
DL – Fine
HPC – Fine (if not extra Deads)
STOH – Front squats
RC – Fine or Rope Rows

Back –
DL and HPC – 17 Hip Thrusters
STOH – Strict Press (diff in reps for BB vs DB)
RC – Fine

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Fine or Strict Press
RC – 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!