Featured Image – Another 12 Days of Christmas Class from last week Friday 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

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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 – 181224

 

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) Turkish Get-ups (32kg/24kg) – AMRAP 10 min

Use a KB or DB!

 

Score = Total Reps

Holiday Wod… fill a rucksack or bag w a handle with books or clothes to create weight needed for TGU!

LITE:

Int1 – same

Int2 – 28/22kg

Int3 – 24/20kg

Beg1 – 20/15kg

Beg2 – 15/10kg

Beg3 – 10/5kg

 

then…

 

2) AMRAP for 5 min:

30 TNG Cleans (squat) (35kg/25kg)

15 Strict HSPU

90 DU

Rest 2 min

AMRAP for 4 min:

30 TNG Cleans (squat) (35kg/25kg)

15 Strict HSPU

90 DU

 

Score = Total Reps

 

LITE:

Holiday Wod – use a rucksack or bag to squat clean with

Int1 – same, 80 DU

Int2 – S/HSPU (1/2 abm), 70 DU

Int3 – S/HSPU (2/3 abm), 60 DU

Beg1 – PPU (61cm/fl), 80 SU

Beg2 – PPU (fl/kns), 70 SU

Beg3 – PPU (kns), 60 SU

 

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!