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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 040124

 

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) EMOM for 15 min for Max Loading:
Min 1-5: 3 TNG Power Clean
Min 6-10: 2 TNG Power Clean
Min 11-15: 1 Power Clean

 

Score = Sum of Reps x Loading

 

LITE:
Reduce loading so that great form is maintained!

 

Home-Based – 2 Max Distance Broad Jumps – EMOM for 15 min

 

Score = Sum of all Distances jumped
PS – IF YOU HAVE NOT BEEN DOING EXPLOSIVE JUMPING THEN RATHER JUMP AT 60% OF YOUR MAX!

then…

 

2) AMRAP the following ladder for 7 min:
1-2-3-4-5 etc… Sled Push (low bar OR high bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
3-6-9-12-15 etc… HSPU

 

Rest 3 min…

 

Repeat this same AMRAP!

 

Score = Sum of Reps

Note – Sled Push – low bar 1 way, high bar when you return!

 

LITE:
Int1 – same
Int2 – 30kg,45kg/30kg,22kg, HSPU (1 Abm/2 Abm)
Int3 – 30kg,40kg/30kg,20kg, HSPU (2 Abm/3 Abm)
Beg1 – 30kg,25kg/30kg,5kg, PPU (61/51cm)
Beg2 – 30kg,20kg/30kg,2.5kg, PPU (flr/kns)
Beg3 – 30kg,15kg/30kg, PPU (kns)

 

HOME-BASED WOD:

1) Complete 3 Rnds (25 min) of the following for Max Reps:
AMRAP 7 min of:
1-2-3-4-5 etc… Shuttle Run (10m)
1-2-3-4-5 etc… Push-ups
2-4-6-8-10 etc… Jumping Alt. Lunges

Rest 2 min…

Score = Sum of Reps
NB – Shuttle Runs (10m = 1 rep)
NB – Jumping Alt. Lunges 2 (1 rep left, 1 rep right)

 

CFA LITE Options:
Int1/2/3 – same
Beg1 – PU (T/K)
Beg2/3 – PU (K), Lunges

 

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!