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

Our 6 Week Transformation Kick-Start Challenge has started… All the best to our participants!

 ➡️ https://crossfitalgoa.com/transformation-challenge/ …for all the info o what our TC is about!

 

#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 – 180125

 

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) Repeat 14 Jan 2021…

 

Complete the following for Max Reps:

AMRAP 7 min:

4 Muscle-ups

4 Thrusters (60kg/40kg)

Rest 3 min

AMRAP 7 min:

4 Muscle-ups

6 Power Clean and Push Jerk (or Push press) (60kg/40kg)

 

Score = Total Reps

PS – ignore home-based subs below

 

LITE:

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ and BOR sub 12 Reps (25kg/15kg) and 4 Push-ups

Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU

Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 45/30kg; 15/10kg; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

 

Then…

 

2) Repeat from last week ….Improve on your Total Hold Time and Reps

In Teams of 3 – AMRAP for 11:40 min (includes 3x 20sec of rest each Rnd, except last):

AMRAP 1 min – L-sit

20 sec Transition/Rest

AMRAP 1 min – DU

20 sec Transition/Rest

AMRAP 1 min – Neutral Hold Rings

20 sec Transition/Rest

 

Score = Total Reps plus sec (Holds)

NB – L-sit / Neutral Hold- 1 sec is 1 Rep

 

LITE:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 legged L-sit

Beg1 – Tuck Sit, SU, Bar or Banded Neutral Hold (stabilise rings)

Beg2 – Tuck sit 1 leg, Neutral Hold 76cm Box (1 ft up, tip toe)

Beg3 – FrontB, Neutral Hold 76cm Box (tip toe)

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 7x for the CrossFit Games and has competed 6 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!