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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 – 171224

 

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) Front Squat 5-3-2-1-10 (75% – 86% – 90% – 95%-65% of 1 RM) leaving E90sOn90s for 5 Rnds (7.5 min)

Score = Load

 

LITE:

Keep loading so great form is maintained

 

Holiday WOD:

5 Rnds of:

25 Airsquats

10 Jumping Airsquats (high as you can)

10 Jumping alternate lunges (high as you can)

 

LITE:

Beg1 – 20 AS, 5 Jumping AS, 10 Step Lunges

Beg2 – 20 AS, 10 Step Lunges

Beg3 – 20 AS, 10 Static lunges

 

then…

 

2) AMRAP 15 min:

10 Clean (any) & Jerk (any) (50kg/35kg)

20m HS Walk

10 Burpee Box Jump Overs (61cm/51cm)

 

Score = Total Reps

 

LITE:

Int1 – 45/30kg; 18m HSW; 61/51cm

Int2 – 45/30kg; 16m HSW; 61/51cm

Int3 – 40/25kg; 14m HSW or 5 WW; 61/51cm

Beg1 – 30/20kg; 5 Half WW; Bp-BSO 61/51cm

Beg2 – 25/15kg; 5 1-step WW; Bp-BSO 51cm

Beg3 – 20/10kg; 5 WormW; Bp-BSO 41cm

 

Holiday Wod:

AMRAP 15 min:

10 HSPU

20m HS Walk

10 Burpee Broad Jump (61cm/51cm)

 

Score = Total Reps

 

LITE:

Int1 – 8 HSPU

Int2 – 10 HSPU (1/2 abm)

Int3 –  10 HSPU (2/3 abm)

Beg1 – 10 PPU (51cm), Bp-BJ (1.2m/0.9m)

Beg2 – 10 PPU (flr/kns); Bp-BJ (0,9/0,5m)

Beg3 – 10 PPU (kns); Bp-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!