Featured Image – Repost from @crossfit_afr … yesterday’s post… T-minus 9 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

#africaintheopen #intheopen #crossfit #crossfitopen2021 #intheopen #crossfitgames #nobullcrossfitopen2021 #nobullproject #crossfitaffiliates #crossfitcommunity @reeboksouthafrica @nutritechfit @rebelelitefitness @eptrecovery

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View how the CrossFit Games will be programming for this years Open … they have used Open Workout 16.1 as an example!! I.e. RX, Scaled, Masters, Equipment Free and Foundations!

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).

 

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #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 – 030321

 

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) For those who are interested in the Open…the workout below is an example of how CrossFit will scale/adjust the workout for the different divisions!

I have included our usual scaling below their Competition Divisions for Itensity record keeping!

 

CrossFit Games – Open Workout 16.1

 

Rx’d:

Complete as many rounds and reps as possible in 20 minutes of:

 

25-ft. (7.62m) overhead walking lunge

8 burpees

25-ft. (7.62m) overhead walking lunge

8 chest-to-bar pull-ups

 

♀ 65-lb. (29kg) lunge ♂ 95-lb. (43kg) lunge

 

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

 

Scaled (Beg2):

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. (7.62m) front-rack walking lunge

8 burpees

25-ft. (7.62m) front-rack walking lunge

8 jumping pull-ups

 

♀ 35-lb. (15kg) lunge; ♂ 45-lb. (20kg) lunge

 

Foundations (Beg3):

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. (7.62m) walking lunge or 10 assisted lunges

8 burpees to ground or elevated surface

25-ft. (7.62m) walking lunge or 10 assisted lunges

16 dumbbell rows (8 left/8 right)

 

♀ 10-lb. (5kg) DB ♂ 15-lb. (7kg) DB

 

Equipment Free:

Complete as many rounds and reps as possible in 20 minutes of:

50-ft. (15.24m) walking lunge

8 burpees

50-ft. (15.24m) walking lunge

8 handstand push-ups

 

CrossFit Algoa LITE Options:

RX – BB 43/29kg, DB/KB/B-Pack/light BB 25/15kg

If H-B BOR – 16 Reps

Int1 – 40/26kg; 7 C2B PU; 25/15kg

Int2 – 40/26kg; 6 C2B PU; 22.5/12kg

Int3 – 35/24kg; 5 C2B PU; 20/12kg

Beg1 – 30/20kg, PU (P/G) or BOR, BBF Bp (SO); 15/10kg

Beg2 – 25/15kg, RR (1/0.5m) or BOR, Bps; 10/7kg or CF HQ Scaled

Beg3 – 20/12kg, RR (0.5/0m) or BOR, Bps; 7/5kg or or CF HQ Foundations

 

CrossFit Algoa LITE Options – USA Equivalents:

RX – BB 95/65kg, DB/KB/B-Pack/light BB 55/35kg

If H-B BOR – 16 Reps

Int1 – 95/60lb; 7 C2B PU; 55/35lb

Int2 – 40/57lb; 6 C2B PU; 50/25lb

Int3 – 35/52lb, 5 C2B PU; 45/25lb

Beg1 – 65/45lb, PU (P/G) or BOR, BBF Bp (SO); 35/22lb

Beg2 – 55/35lb, RR (1/0.5m) or BOR, Bps; 22/15lb or CF HQ Scaled

Beg3 – 45/25lb, RR (0.5/0m) or BOR, Bps; 15/10lb or or CF HQ Foundations

 

then…

 

2) Last completed 19 Sept 2020…

 

AMRAP the following for 10 min:

1 min L-sit

1 min Neutral Hold

 

Score = Total Time Held

 

Home Equipment/Subs:

Rings/Chairs/Boxes/Mats

 

CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, Bar N-Hold

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str)

Beg3 – F-Bridge, N-Hold (legs bnt)

 

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 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