Featured Image – Thanks for visiting us last week Eloise, Dewald, Chris, Donavan and Gavin from @atg_crossfit … pity the wedding party (Michaela and George) were not at this one! 🙏 #funtimes
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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 – 291225
⚠️‼️⚠️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) Progression from last week (9 extra reps – try get as close to your time as possible from last week or improve it!)
Complete the following FT:
23 Squat Snatch (60kg/40kg)
28 Clusters (70kg/45kg)
33 Front Squats (80kg/52kg)
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
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
Repeat from last week – 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) AMRAP 12 min of:
200m Run
8 KB or Db Hang Clean and Jerk (24kgx2/16kgx2)
Score = Total Reps
10m = 1Rep
Holiday WOD Sub –
8 Airsquats, 8 Push-ups
LITE:
DB from B1-3
Int1 – 20×2/14×2; 200m
Int2 – 16×2/12×2; 200m
Int3 – 12×2/8×2; 200m
Beg1 – 15kgx2/10kgx2; 200m; HB- W-Kns up, Ts dwn
Beg2 – 10kgx2/7kgx2; 150m; HB- M- 8 Kns up, Ts dwn/W-8 kns
Beg3 – 7.5kgx2/5kgx2; 150m; HB- 6 AS; M-6 Kns up, Ts dwn/W-6 kns
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!
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