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 – 090123

 

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) Practice Kipping Pull-ups

 

Score = For Quality

Those who are competent can do the butterfly Pull-up progressions

 

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!

 

Subs:

Shoulder –
Kipping Ring Rows

Back –
Smaller Kip

Knee –
Fine

 

then…

 

2) Complete the following FT:
25 Pull-ups
20 C2B Pull-ups

into…

5 Rnds of:
200m Run
15 KB Swings (24kg/16kg)
12 Goblet Squats (24kg/16kg)
9 Target Burpees (15.24cm – 6 inches)

 

TC – 24 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)
RX – 25/15kg
Int1 – 24/16kg
Int2 – 20/12kg; 20 PU, 15 C2B PU
Int3 – 20/12kg; 40 PU
Beg1 – 16/10kg; 20 PU, 15 C2B PU (G/P)
Beg2 – 12/8kg; 20 RR (1.5/1m), 15 (1/0.5m)
Beg3 – 8/5kg; 15 RR (1/0.5m), 15 (0.5/0m)

 

Substitutions:
Shoulder –
PU/C2B – Rev Grip PU (strict 60%) or RR or BOR
T-Bps – Str arm Bps
GS – Fine

Back –
PU/C2B – Strict PU (strict 60%) or RR or BOR (60% of reps)
T-Bps – Str arm Bps or use Box/Table
GS – Airsquats or Hip Thrusters

Knee –
PU/C2B – Fine (watch jump-up/drop-off)
T-Bps – Fine but use Str Arm Bps if needed
GS – Fine (limit depth/load as needed)

 

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!