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 – 231225

 

⚠️‼️⚠️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) AMRAP 12 min with a partner – 6 Rnds:

AMRAP 1 – Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 50kg/20kg)

AMRAP 1 – Partner AMRAPS SB cleans (45kg/35kg)

Score = Total Distance (1m is 1 Rep)

(I.e. each length 6 reps so 10 length is 60 reps)

NB – Athletes swop after each Rnd!

LITE:

Int1-3 – SB same as RX

Int3 – Sled (35kg plus 40/15kg)

Beg1 – Sled (35kg plus 30/10kg); SB (35/20kg)

Beg2 – Sled (35kg plus 20/0kg); SB (20/13,6kg)

Beg3 – Sled same B2; SB (15kg/10kg)

 

Then … Box WOD – see 2nd WOD below…

 

1) Holiday WOD…

Run the following intervals, completing 3 Rnds FT:

100m

Rest 30 sec

200m

Rest 45 sec

300m

Rest 60 sec

400m

Rest 2 min

Score = Time including all the rests

Nb- Time stops after the last 400m

LITE:

Beg2/3 – 50-100-200-300m intervals

 

Then…

 

2) Box and Holiday WOD…

Repeat Dec 24 – HS Walk 200m FT but everytime you fail complete 10 V-ups and 10 Jump Squats (feet must leave floor) – FT

 

TC – 20 min

 

LITE:

Int1 – 150m but complete buy-in every 10m

Int2 – 120m but complete buy-in every 10m

Int3 – 30 WW or 100m HSW but complete buy-in every 10m or after every 3rd WW

Beg1 – 30 Half WW, 7 Bent knee V-ups, 7 airsquats after every 3rd rep

Beg2 – 30 1-Step WW, 5 Sit-ups, 5 airsquats after every 3rd rep of WW

Beg3 – 30 WormW, 5 Crunchies, 5 airsquats after every 3rd rep WW

 

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!