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 – 050124

 

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) Repeat from 4 Jan 2020… In pairs (1 goes, other rests… swop as needed), AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Man Makers (22.5kgx2/15kgx2)
Rest/Transition 30 sec

AMRAP 3 min – T2B
Rest/Transition 30 sec

AMRAP 3 min – Push Press (60kg/40kg)
Rest/Transition 30 sec

AMRAP 3 min – Rope Climbing (4.5m)
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (80kg/50kg)
Rest/Transition 30 sec

 

Score = Total Reps
AFL Athletes – If Alone AMRAP each for 2 min

 

LITE:
Int1 – PP 55/35kg, FS 75/52kg
Int2 – 20/15kg, PP 50/32kg, FS 70/45kg
Int3 – PP 50/32kg, FS 65/43kg
Beg1 – 15/10kg, HLR, PP 40/25kg, FS 50/32kg, R-PU (leg ass.)
Beg2 – 10/7.5kg, HKR, PP 30/20kg, FS 40/25kg, R-Pulls Ly2Stand (str legs)
Beg3 – 7.5/5kg, SU, PP 20/12kg, FS 20/12kg, R-Pulls Ly2Stand (bnt legs)

R-PU (leg ass.) 6 = 1 Rep
R-Pulls Ly2Stand (str legs and bnt legs) 3 = 1 rep

 

HOME-BASED WOD

1) In pairs, AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Burpees
Rest/Transition 30 sec

AMRAP 3 min – Sit-ups
Rest/Transition 30 sec

AMRAP 3 min – HSPU
Rest/Transition 30 sec

AMRAP 3 min – Towel Pull-ups
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (use any load you can hold over your chest or in the front rack i.e. back pack/rock)
Rest/Transition 30 sec

 

Score = Total Reps

Towel PU – drape a towel over a branch or jungle gym (perform Pull-ups or variant required)…if you cannot do this repeat the burpees 🙂

 

LITE:
Int1 – same
Int2 – 1/2 abm HSPU
Int3 – 2/3 abm HSPU
Beg1 – Jumping Towel PU
Beg2 – Towel Rows (1/0.5m)
Beg3 – Towel Rows (0.5/0m)

 

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!