Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

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Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 151225

 

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) Complete the following E2ndMon2ndM for 10 min:

OHS 3-3 (90% 1RM)

Front Squat 3-3 (90% 1RM)

Back Squat 10 (72.5% 1RM)

 

Score = Sum of Loads (OHS load + FS load + BS load)

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) Burpee Buffet No. 3…

AMRAP 12 min:

5 Burpee Pullovers

5 Inverted Burpees (Bp HS)

 

Score = Total Reps

 

LITE:

Inverted Burpee https://youtu.be/M6_nkTKhaFY and Burpee Pullover https://youtu.be/IDnU9_fWkYw and https://youtu.be/faJDYEZmueM

No jump for Int on Bp C2B/PU

Int1 – same

Int2 – same

Int3 – Bp Hips to bar (invert), Bps HS (at wall)

Beg1 – Bp shins to bar (tuck hang), Bp HS (at wall) or Bp (Rev HS – 1/2 wall walk)

Beg2 – Bp Tuck hang (5 sec hold); Bp 1 Step Wall Walk

Beg3 – Bp 1-legged Tuck hang (3 sec hold each leg); Bp Worm Walk

 

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!