Featured Image – Reminder … last day to complete the Zanathemba Fundraiser 💥 today… We will be doing our 12 Day’s of Christmas 🎅🎄✝️WOD!! For those who have already completed we will have alternative WODS for you! All Welcome – including Non-members, members, family and friends… R65 pp or R130 per team OR other donation…. All entry proceeds will go to Zanathemba Baby Haven!!
Please help us support this worthy cause!!!!!
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Or
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ONLINE WHITEBOARD/COACHING – 161223
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
ZANATHEMBA FUNDRAISER
for those who have not completed 12 Day’s of Christmas WOD … for the rest scroll down for the alternative WODS for today!!
1) “CrossFit Algoa’s 12 Day’s of Christmas WOD” –
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!
This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.
“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s
TC = 45 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!
This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.
Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)
TC = 45 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int2 – Any load btwn I1 and I3
Int3 – 45/30kg
Beginner Option (Beg1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)
TC = 45 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)
Beginner Option (Beg3):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)
TC = 45 min
Score = Time/TC plus 1 sec/rep missed
OR…
For those who missed 12 Day’s of Christmas Benchmark – complete 1 of the following 2 WODS today!!
Complete 1-2 Rnds of the following for Max Reps:
Min 1-3: DB Box Step Over (30kg,24kg/20kg,16kg at 61cm/51cm)
Min 4-6: C2B Pull-ups
Min 7-9: Shuttle Run 2x50m (100m)
Score = Total Reps
LITE:
Int1 – DB BSO 25kg,24kg/15kg,16kg at 61cm/51cm
Int2 – Same
Int3 – DB BSO 20kg,24kg/15kg,12kg at 61cm/51cm, PU
Beg1 – DB BSO 20kg,16kg/10kg,12kg at 61cm/51cm, PU (P/G)
Beg2 – DB BSO 15kg,12kg/10kg,8kg at 51cm, RR (1/0.5m)
Beg3/TC – DB BSO 10kg,8kg/7.5kg,5kg at 41cm, RR (0.5/0m)
or complete…
2) Run the following FT…
4 Rounds of:
Run 400m
Rest 45 sec
Run 300m
Rest 30 sec
Run 200m
Rest 15 sec
Run 100m
Rest 3 min
Score = Time
LITE:
Beg1 – 3 Rnds
Beg2 – 3 Rnds-350, 250, 150, 100m
Beg3 – 3 Rnds-300, 200, 100, 50m
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
COMPETITORS WOD
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 6x for the CrossFit Games and has competed 5 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/
Trigger Ball, Foam Roll, Mobilise & Stretch!
