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 – 110123

 

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 HSPU

 

Score = For Quality!

 

CFA LITE Options:

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

 

Subs:

Shoulder –
Front Bridging and Plus Push-ups

Back –
Fine but watch kick-up/down

Knee –
Fine but watch kick-up/down

 

then…

2) AMRAP 12 min of
15 HSPU
12 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)
9 Burpees

 

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 30 reps Lunges
Int1 – 18 HSPU; 22.5/15kg Lngs
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs)
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs

Substitutions:
Shoulders inj –
HSPU – Plus Pus-ups (3x)
BSO – Fine
Bps – Str Arm

Back and Knee inj –
HSPU – Fine but wat kik-up and down
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
Bps – Str Arm (Knee – fine)

 

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!