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ONLINE WHITEBOARD/COACHING – 131224

 

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) If you are completing “12 Day’s of Christmas” tomorrow, then complete any CFA/AFL WOD missed this week!

For the rest…

 

“CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.

Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2  Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (61kg/43kg)

2 Clean & Jerk (61kg/43kg)

3 Hang Power Cleans (61kg/43kg)

4 Front Squats (61kg/43kg)

5 C2B Pull-ups

6 Pistols (alternating sides)

7 KB Swings (32kg/24kg)

8 HR Burpees

9 Box Jumps Overs (61cm/51cm)

10 T2B

11 Thrusters (61kg/43kg)

12 Muscle-up’s

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.

Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2  Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (50kg/35kg)

2 Clean & Jerk (50kg/35kg)

3 Hang Power Cleans (50kg/35kg)

4 Front Squats (50kg/35kg)

5 Pull-ups

6 Lunges (alternating sides)

7 KB Swings (24kg/16kg)

8 HR Burpees

9 Box Jump Overs (61cm/51cm)

10 T2B

11 Thrusters (50kg/35kg)

12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int2 – Any load btwn I1 and I3

Int3 – 45/30kg

 

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (40kg/25kg)

2 Clean & Jerk (40kg/25kg)

3 Hang Power Cleans (40kg/25kg)

4 Front Squats (40kg/25kg)

5 Pull-ups (P/G)

6 Pistols – Alt. (Green)

7 KB Swings (20kg/12kg)

8 HR Burpees

9 Box Step Overs (61cm/51cm)

10 Hanging Leg Raises

11 Thrusters (40kg/25kg)

12 Pull-ups (P/G) and 12 Bar Dips (P/G)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Beg2 – 30/17kg; RR (1m/0,5m)

 

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)

2 Clean & Jerk (20kg/10kg)

3 Hang Power Cleans (20kg/10kg)

4 Front Squats (20kg/10kg)

5 Ring Rows (0.5m/0m)

6 Lunges (alternating sides)

7 KB Swings (12kg/5-8kg)

8 HR Burpees

9 Box Step Overs (41cm)

10 Hanging Knee Raises or Sit-ups

11 Thrusters (20kg/10kg)

12 Ring Rows and 12 Pushups (toes/knees)

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

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!