Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD!! 

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 191223

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Clean (squat) and Jerk (split) – EMOM 10 min (build to a Max Day)

Score = Load

LITE:
Beg – Push Press or Jerk for Split Jerk ; Power clean plus Front Squat allowed

then…

2) AMRAP 17 min:
8 Power Clean and Push Jerk (50kg/35kg)
6 C2W HSPU
50 DU

Score = Total Reps

LITE:
Int1 – 45/30kg; 4 C2W; 45 DU
Int2 – 45/30kg; 6 C2W (1/2 abm); 40 DU
Int3 – 40/25kg; 6 C2W (at 90cm 2/3 abm); 35 DU
Beg1 – 30/20kg; PPU 61/51cm; SU
Beg2 – 25/15kg; PPU 51cm/Flr; SU
Beg3 – 20/10kg; BSO Flr/Kns 2x abm; SU

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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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!