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

 

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 311224

 

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

 

The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

 

1) Box/Holiday WOD…

AMRAP 30 min with a partner:

Ath 1 – 2x Low Bar Push 6m, Standing Sled Pull 6m  (35kg sled plus 50kg/20kg) – Ath 2 AMRAPS Power Cleans (70kg/45kg)

Next … they switch roles

Then…

Ath 1 – 20m HS Walk – Ath 2 AMRAPS 6m Shuttle Run

Next … they switch roles

Then…

Ath 1 – 12m (2x6m) BB Walking Lunge  (70kg/45kg) – Ath 2 AMRAPS DU

Next … they switch roles

Start at the beginning

NB – the 2nd working athlete will always AMRAP until the task is completed by The 1st working athlete. Athletes swop roles before moving to the next 2 movements!

Both can rest as needed!

 

Score = TotalReps

(1m is 1 Rep)

(I.e. On shuttles – all movements except the run count for 6 reps! 1 x 6m length is 1 Rep on the Shuttle run)

 

Holiday WOD…

Exactly the same but sub the following mvts

Sled Push – 30 Jumping alternate Lunges or Step lunges

Power Cleans – Ruck sack cleans or broad jumps (1m)

BB Walking Lunge – 12 Burpees

The rest you can do without equipment except the DU/SU… do jump claps if you do not have your rope!

 

LITE:

Rx – 70/45kg

L1 – 63/41kg

L2 – 57/36kg

L3 – 51/33kg

L4 – 46/30kg

Int1 – 41/27kg; 18m

Int2 – 34 /22kg; 16m

Int3 –  32/20kg; Sled (35kg plus 40/15kg); 14m or 5 Wall Walks

Beg1- 29/18kg; Sled (35kg plus 30/10kg); 5 Half WW

Beg2 – 24/15kg; Sled (35kg plus 20/0kg); 5x 1 step WW

Beg3 – 20/13kg; same as B2; 5x WormW

 

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!