Featured Image – Merry Christmas 🎅✝️🎄🎁 – Luke 2:10-11 (Image courtesy of @YouVersion)

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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 – 271225

 

⚠️‼️⚠️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

 

⚠️‼️The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

 

1) Clean (squat) and Jerk (any) – EMOM 12 min (Climb to a Max Day)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

Or

 

Holiday WOD…

For 10 min:

Min 1 – 5 Squat Jump (Max Height)

Min 2 – HS Hold (AMRAP 1 sec – 1 Rep)

 

Score = Total Hold time in sec

 

LITE:

Beg1 – Wall Walk hold at 90 cm

Beg2 – Piked Hold (elevate feet 50-60cm)

Beg3 – Piked Hold (feet on floor)

 

Then…

 

2) Box WOD…

For Time:

30 MU

Grace

Power Isabel

That is…

 

FT:

30 x Muscle-Up

30 x Clean (any) and Jerk (any) W:(M:61.00kg/F:43.00kg)

30 x Power Snatch W:(M:61.00kg/F:43.00kg)

 

Score = Time (no TC)

NB – Scale the MU so that you can complete them in 6 min ;

 

LITE:

DB/KB/BP/Light BB ; RX – BB BOR 61/43kg plus

Push-ups or S-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, BMU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar at Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

 

Or

 

Holiday WOD:

Complete for time:

100 Burpees to HS Hold (freestanding)

 

Score = Time

Complete a normal Burpee then kick up to a Handstand (the Rep ends when in a neat HS position)

 

LITE:

Beg1 – Burpee to HS against wall

Beg2 – 100 Worm Walks

Beg3 – 60 Worm Walks

 

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!