Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

 

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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 – 281224

 

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 = Sum of Loads

 

1) Holiday WOD…

Complete 200 Airsquats FT

 

Score = Time

 

LITE:

Beg1 – 180

Beg2 – 150

Beg3 – 120

 

Then…

 

2) Complete 5 RFT of:

5 Bar Muscle-ups

15 Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

TC – 14 min

 

Score = Time/TC plus 1sec/Rep missed

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

 

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G)

Beg1 – 10 PU (P/G), WB (6.3/4.5kg, 10ft/9ft)

Beg2 – 10 RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 10 RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

 

2) Holiday Wod:

AMRAP 15 min of the following:

5 Body Weight Man Makers

10 Bent over Row (with rucksack/bag)

 

Score = Total Reps

Note:

Man Maker – Standing tall, get to push-up position, complete a push-up, Row Left arm, Row Right arm, jump into a squat and complete a jump squat so your feet leave the floor.

Bent Over Row – fill a backpack or rucksack with books and/or clothes for load

 

LITE:

Beg1 – no jump on BW MMaker

Beg2/3 – push-up portion of BW MMaker is from the kns

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!