Featured Image – The CrossFit Games Open starts in March! Anyone can take part in the CrossFit Open. And you can complete the events — with or without equipment — from home!

In fact, you can record your workouts from anywhere: home, your office, garage, or anywhere with free space. Just make sure you remember to submit your scores on Games.CrossFit.com when you’re done.

𝗠𝗲𝗺𝗯𝗲𝗿𝘀 𝗼𝗳 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗔𝗳𝗳𝗶𝗹𝗶𝗮𝘁𝗲𝘀

Participants who are members of an affiliate or perform an Open event at any CrossFit affiliate in good standing with @CrossFit, LLC are not required to submit videos of their event performances.

Affiliate managers may validate scores for any athlete who performs an Open event at their affiliate.

New: Affiliate managers also may validate scores for members of their affiliate who perform Open events at home. These rules are for the sole purpose of facilitating participation for athletes who are unable to perform an Open event at their affiliate during the COVID-19 pandemic.

Stay connected with your community and take part in the joy of the Open! Visit games.crossfit.com

#CrossFitOpen #CrossFit #Fitness #CrossFitCommunity #CrossFitAffiliates #InTheOpen #fitnessjourney #Workout #ThisisWhy #CrossFitAtHome

 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

ONLINE WHITEBOARD/COACHING – 270121

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) AMRAP the following for 10 min:

10 Pistol Squats

10 T2B

 

Score = Total Reps

HSW 10 m = 10 reps

 

CFA LITE Options:

T2B sub RX – Lying Feet 2 Hands

Int1 – 6 Pistols; 8 T2B/F2H

Int2 – Ass. Pistols (band/hold object lightly); 8 T2B/F2H

Int3 – Pistols (hip crease just above horiz); 7 T2B/F2H

Beg1 – Lunges (alt.); 10 HLR (or Lying F2H)

Beg2 – Lunges (alt.); 10 HKR (or Lying K2H)

Beg3 – Static Lunges; 10 Sitting K2C

 

then…

 

2) Completed 3 Rnds of the following FT:

30 KB Swing (32kg/24kg)

100 DU

6 Wall Walks

 

Score = Total Reps

 

CFA LITE Options:

Use KB or closest DB loading

Int1 – 24kg/16kg; 90 DU; 5 WW

Int2 – 24kg/16kg; 80 DU; 5 WW

Int3 – 20kg/12kg; 70 DU; 4 WW

Beg1 – 16kg/10kg; 100 SU; 4 Half WW

Beg2 – 12kg/8kg; 90 SU; 6 WORM Walk

Beg3 – 8kg/5kg; 80 SU; 4 WORM Walk

 

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb

Use KB or closest DB loading

Int1 – 52lb/35lb; 90 DU; 5 WW

Int2 – 52lb/35lb; 80 DU; 5 WW

Int3 – 44lb/26lb; 70 DU; 4 WW

Beg1 – 26lb/22lb; 100 SU; 4 Half WW

Beg2 – 26lb/17lb; 90 SU; 6 WORM Walk

Beg3 – 17lb/11lb; 80 SU; 4 WORM Walk

 

EXTRAS WOD

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 info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch