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 – 020124

 

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

 

Repeat 30 Dec 2019…

 

1) Complete 21-15-9 of the following FT:
Snatch (squat) (61kg/43kg)
Bar Muscle-ups

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:
Int1 – 55/38kg, 15-12-9 B/MU
Int2 – 50/35kg, 15-12-9 B/MU (B/P)
Int3 – 45/30kg, 15-12-9 B/MU (Jump MU)
Beg1 – 40/25kg, PU (P/G), Push-up (ts)
Beg2 – 30/18kg, RR (1/0.5m), Push-ups (ts/kns)
Beg3 – 20/12kg, RR (0.5/0m), Push-ups (kns)

 

Then…

2) AMRAP 10 min:
30 sec L-sit
20 m HS Walk

Score = Total Reps (holding sec plus meters)

 

LITE:
Int1 – 17m HSW
Int2 – weak L-Sit, 15m HSW
Int3 – 1 legged L-sit, 12m HSW or 4 WW
Beg1 – T-sit, 4 half WW
Beg2 – T-sit (1 ft dwn), BW (str)
Beg3 – F-Bridge, BW (bnt)

HOME-BASED WOD

1) Complete 21-15-9 of the following FT:
21-15-9 Burpee Broad Jumps (near max jump each rep)
42-30-18 Sit-ups

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:
Same as above

 

Then…

2) Same as above – use a chair or benches for parallettes

 

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!