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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 – 161224

 

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) 50 Strict C2B Pull-ups FT, but EMOM starting at 0 min complete 7 Burpees

TC = 12 min

Score = Time/Time cap plus 1 sec/rep missed

 

Holiday Wod…

If you cannot do pull-ups do 80 push-ups(B1 – 70 PU/70 Kns up/ts down, 5 Bps; B2 – 70 Kns up/ts dwn/70 kns, 5 Bps; B3 – 70 kns/ 55 kns, 5 Bps

LITE:

Int1 – same

Int2 – same but 5 Bps

Int3 – PU, 5 Bps

Beg1 – PU (P/G), 5 Bps

Beg2 – RR (1m/0.5m), 5 Bps

Beg3 – RR (0.5/0m), 5 Bps

 

then…

 

2) Complete 3 RFT of:

20 DB Squat (45kgx1/30kgx1)

600 m Run

10 DB Alt. Snatch (power) (45kgx1/30kgx1)

 

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

10 m = 1 Rep

 

LITE:

Int1 – 40/25kg

Int2 – 35/22.5kg

Int3 – 30/20kg

Beg1 – 25/15kg

Beg2 – 20/10kg

Beg3 – 15/7.5kg

 

Holiday Wod …

3 RFT:

50 Airsquats

600m Run

10 Broad Jumps (1.5m/1.2m)

 

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1/2/3 – same

Beg1 – 40 AS, BJ (1.2m/0.9m)

Beg2 – 35 AS; BJ (0,9/0,5m)

Beg3 – 30 AS; BJ (0,5/0,3m)

 

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!