Featured Image – Hero Workout “Luce” (Image courtesy of CrossFit, Inc.)

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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 – 311225

 

⚠️‼️⚠️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!

HERO WOD “Luce” – Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

CrossFit HQ WOD – 230305 / 100705.

“Luce”

Wearing a 20-lb (9.1/6.1kg) vest, 3 rounds for time of:

1K run

10 muscle-ups

100 squats

 

TC – 40 min

 

Score = Time/TC plus 1 sec/rep missed

Holiday WOD Sub –

Rx Strict Pull-ups on whatever you can hang on (rafter, tree branch, towel hanging etc)

Beg1-3 if you cannot do Ring Rows do Towel rows or Bent Over Row your suitcase OR simply sub with 10 Burpees!

Table/chair dips – dips Btwn 2 tables/chira

Scaling:

Today we have a Hero workout, a chance to honor a member of the CrossFit community and dig a little deeper. Newer athletes should reduce the overall volume. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise.

LITE:

Rx – 9.1/6.1kg vest

Level2 – 6.1/4.5kg vest

Level4 – 4.5/3kg vest

Int1 (CFHQ In) – no vest, 5 MU

Int2 – B-MU (B/P) 8

Int3 – B-MU (P/G) 8

Beg1 – 10 PU (P/G), 10 Push-ups (Ts/Kns up Ts dwn); 80 AS

Beg2 – Run 700m 10 RR (1/0.5m), 10 Push-ups (Kns up Ts dwn/Kns); 65 AS

Beg3 (CFHQ Beg) – TC 30 min, Run 500m, 10 RR (0.5/0m), 10/7 Push-ups (Kns), 50 AS

 

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!