Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

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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)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 041224

 

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

 

RX, LITE and HOME WOD

 

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

 

1) EMOM 10 min:

Min 1 – C2W HSPU

Min 2 – 3 Front Squat (start 70% 1RM, climb Max Day)

 

Score = Load (score is as an AMRAP – 1Rep is 1kg; Choose LITE OPTION based on B-MU/PU)

 

LITE:

Level3 – C2W (1/2 abm at 30cm)

Int1 – C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm at 50cm)

Int3 – C2W (2/3 abmat at 50cm)

Beg1 – C2W HSPU (2/3 abm at 90cm)

Beg2 – PPU (Ft/Kns 2x abmats)

Beg3 – PPU (Flr/kny 2x abm)

 

then…

 

2) Complete FT:

1200m Burden Run (25kg/15kg)

60 Bumper Facing Burpees

30m HS walk

 

TC – 18 min

Score = Time/TC plus 1 sec/Rep missed

Bumper Facing Bps – Jump Over Bumper today

 

LITE:

RX sub – DB/KB/BP/SB 25kg/15kg

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 20/10kg; HLR to chest height

Beg1 – 15/10kg; 50 Bp SO; HLR

Beg2 – 10/5kg; 40 Bp SO; HKR

Beg3 – 5/2.5kg; 30 Bp SO; HKR (1 leg) or Seated K2C

 

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!

AFL COMPETITORS TRAINING

 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!