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 – 040125

 

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

 

Complete the Box/Holiday WODS below…

Repeats 31/12/20

 

1) Complete 5 Rnds of the following for Max Reps:

AMRAP 5 min:

Burden Run 200 m (25kg/15kg)

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

 

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

Burden Object – fill a Back Pack/Ruck Sack or use a stone

If no object – Run 400m and AMRAP burpees

 

LITE:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 150m, 12/8kg

Beg3 – Run 150m, 8/5kg

Then…

 

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 6 Bps

Int2 – weak L-sit, 6 Bps

Int3 – 1 legged L-sit, 5 Bps

Beg1 – T-sit, 5 Bps

Beg2 – T-sit (1 ft down), 5 Bps

Beg3/TC – F/Bridge, 4 Bps

NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

 

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!