Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

 

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 301223

 

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

 

Get outside and do something fun and active with family/friends!!!!!

 

1) Complete 3 Rnds of the following, in Teams of 4, FT:
80 Handstand Push-ups
40 Power Snatches (61kg/43kg)
80 C2B Pull-ups
80 Box Jump Overs (61cm/51cm)

 

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on PS (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the C2B and BJO.
Each athlete completes 20 reps per mvt per Rnd HSPU/C2B and 10 reps per mvt per Rnd for PS (i.e. total of 60 reps per mvt for the workout of 3 Rnds except on PS 30 reps)

AFL If alone – complete 20 reps per mvt (10 PS) for 3 Rnds with a TC of 17 min

 

LITE:
Int1 – 55/40kg; 72 C2B (18 e/Rnd)
Int2 – 1/2 Abm, 50/33kg; 60 C2B (15 e/Rnd)
Int3 – 2/3 Abm, 45/30kg; 48 C2B (12 e/Rnd)
Beg1 – PPU (61cm/Flr), 30/20kg, 20 PU (P/G), BSO (61/51cm)
Beg2 – PPU (Flr/Kns), 25/15kg, 20 RR (1/0.5m), HKR, BSO (51cm)
Beg3 – PPU (kns), 20/12kg, 20 RR (0.5/0m), BSO (41cm)

 

HOME-BASED WOD

Same structure as the Team workout above…

1) Complete 3 Rnds of the following in Teams of 4, FT:
80 Handstand Push-ups
80 Jumping Alternate Lunges
80 Sit-ups
80 Tuck Jumps (Jump and bring knees towards chest)

 

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on J-Lunges (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the Sit-Ups and Tuck Jumps
Each athlete completes 20 reps per mvt per Rnd (total of 60 reps per mvt for the workout)

AFL If alone – complete 20 reps per mvt with a TC of 17 min

 

LITE:
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns), Lunges, 0.5m Broad Jump
Beg3 – PPU (kns), Lunges, 0.5m broad Jump

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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!