Featured Image – Coach Nadine giving some FUN 🤩 extra Ab work for those Summer Six Packs 🤩 

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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)  

ONLINE WHITEBOARD/COACHING – 221225

 

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

 

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 Dec 2024 – Complete the following FT:

20 Squat Snatch (60kg/40kg)

25 Clusters (70kg/45kg)

30 Front Squats (80kg/52kg)

 

LITE:

Rx – 60/40kg ; 70 /45kg ; 80 /52kg

L1 – 54/36kg ; 63 /41 kg ; 72 /47kg

L2 – 49/32kg ; 57 /36kg ; 65 /42kg

L3 – 44/29kg ; 51 /33kg ; 58 /38kg

L4 – 39/26kg ; 46 /30kg ; 52 /34kg

Int1 – 35/24kg ; 41 /27kg ; 47 /31kg

Int2 – 30/20 kg ; 34 /22kg ; 39 /26kg

Beg1- 25 /16 kg ; 29 /18 kg ; 33 /21kg

Beg2 – 21/14kg; 24 /15 kg ; 27 /18kg

Beg3 – 17/11kg; 20 /13 kg ; 23 /15kg

Holiday WOD…

Complete the following:

30 Max Jump Squats (6 sets of 5 reps, rest as needed)

30 Max Height Jump Alternate Lunges (6 sets of 5 reps, rest as

needed)

 

Score = For Quality

 

Then…

 

2) Repeat Dec 2024 – AMRAP 20 min:

15 Farmers carry Box Step Overs (61cm/51cm, 22,5kgx2/15kgx2)

10 HSPU

10 Pull-ups

5 Burpee Box Jump Overs (step down only) (61cm/51cm)

 

Score = Total Reps

 

LITE:

Int1 – 8 HSPU

Int2 – 1/2 abm, 8 PU

Int3 – 2/3 abm, FC BSO (61/51cm, 20kgx2/12kgx2), 7 PU

Beg1 – FC BSO (61/51cm, 15kgx2/10kgx2) 6 PPU (61/51cm), 10 PU

(P/G), 4 Bp BSO (61/51cm)

Beg2 – FC BSO (51cm, 10kgx2/7kgx2), 5 PPU/6 PPU (kns), 10 RR

(1/0.5m), 3 Bp BSO (51cm)

Beg3 – FC BSO (41cm, 7kgx2/5kg x2), 6/4 PPU (kns), RR (0.5/0m), 2

Bp BSO (41cm)

 

2) Holiday WOD…

AMRAP 20 min:

15 Jumping Alternate Lunges

10 Piked Push-ups

10 Sit-ups

5 Burpees

 

Score = Total Reps

 

LITE:

Beg1 – Step lunges, 6 PPU, 6 SU, 4 Bps

Beg2 – 12 Step lunges, 5 PPU/6 PPU (kns), 4 SU, 3 Bps

Beg3 – 8 Static, 6/4 PPU (kns), 4 Crunchies), 2 Bps

 

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!