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 – 140123

 

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 Toes to Bar

 

Score = For Quality

 

CFA LITE Options:
Kipping Hanging Knee Raises and Leg Raises

 

Substitutions:
Shoulder –
Lying variants – Feet to Hands/chest/hips

Back –
Hallow Body Holds (floor/hanging) and Strict Mvts

Knee –
Fine (watch jump-up/down)

 

then…

 

2) Repeat from 16 Jan 2021…

Complete 3 Rnds of the following FT:
30 DB Snatches (any) (30kg/20kg)
30 DB Facing Burpees
30 T2B

 

TC = 20 min

Score = Time/TC plus 1 sec/rep missed
RX – BBF Bps standard – jump back, up, over w 2 feet

 

CFA LITE Options:
T2B sub – Lying – Ft2 Hnds
Int1 – 25/15kg; 27 T2B
Int2 – 22.5kg/15kg; 25 T2B
Int3 – 20kg/12kg; 22 T2B
Beg1 – 15kg/10kg; Bps (SO), 30 HLR (or Lying F2H)
Beg2 – 10kg/7.5kg; 25 Bps (SO), 30 HKR (or Lying K2H)
Beg3 – 7.5kg/5kg; 20 Bps (SO), 25 HKR or K2C seated

Substitutions:
Shoulder –
DB Sn – Inv side (DB Power Cl)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DBF Bps – Str Arm if needed

Back –
DB Sn – Hang Power Sn
T2B – F/Bridge 30 sec
DBF Bps – Str Arm if needed or off Box/Table

Knee –
DB Sn – Fine or from Knee height
T2B – Fine or LITE
DBF Bps – Str Arm if needed or off Box/Table

 

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!