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

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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 – 030125

 

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) Power Snatch 1 – EMOM 12 min (Climb to a Max Day)

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

Holiday WOD…repeat from last week…

For 10 min:

Min 1 – 5 Squat Jump (Max Height)

Min 2 – HS Hold (AMRAP 1 sec – 1 Rep)

 

Score = Total Hold time in sec

 

LITE:

Beg1 – Wall Walk hold at 90 cm

Beg2 – Piked Hold (elevate feet 50-60cm)

Beg3 – Piked Hold (feet on floor)

 

Then…

 

2) Last weeks Benchmark, but in a different order … now with the Muscle-ups in the Center!

Power Isabel, 30 Muscle-Ups, Grace – FT

FT:

30 x Power Snatch W:(M:61.00kg/F:43.00kg)

30 x Muscle-Up

30 x Clean (any) and Jerk (any) W:(M:61.00kg/F:43.00kg)

 

Score = Time (no TC)

NB – Scale the MU so that you can complete them in 6 min 

 

LITE:

DB/KB/BP/Light BB ; RX – BB BOR 61/43kg plus Push-ups or S-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar at Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

 

Holiday WOD:

Complete for time:

30 Burpees

60 Push-ups

60 V-ups

60 Burpees

 

Score = Time

 

LITE:

Beg1 – PU (24 PU/30 Ts dwn, Kns up); V-ups (bent knee reach for mid shin)

Beg2 – 25 Bps e; PU (30 Ts dwn, Kns up/30 Kns); 30 crunchies

Beg3 – 20 Bps e; PU (30 Kns/21 Kns); 21 Crunchies

 

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!