Featured Video – If you missed the OPEN ANNOUNCEMENT of the 2021 CrossFit Games – Go view the announcement of 21.1 on the video above! (Video courtesy of CrossFit, Inc.)

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).

 

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ONLINE WHITEBOARD/COACHING – 130321

 

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, LITE and HOME WOD

 

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts

 

Reminder – we will be testing the Open Workout from Friday through to Monday. Please try your best to get in your testing on Friday and Saturday. Those who are unable to test on Friday/Saturday can test on Monday!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:00 this afternoon and continues until we are done!! Please see our email for details on booking and COVID-19 Protocols!

If you are keen to get in on the action, you still have time to sign-up!! Go see to https://games.crossfit.com/

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

See our email on how you can spectate or contact info@algoacrossfit.com to book!

 

 

Open Workout 21.1

 

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021#workoutDescription

 

CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

 

WORKOUT 21.1

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

 

Time cap: 15 min.

 

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations:

Rx’d (all ages)

♀ and ♂ perform wall walks and double-unders

Scaled (all ages) (Beg1)

♀ and ♂ perform scaled wall walks and single-unders

 

FOUNDATIONS (Beg3) – WORKOUT 21.1

 

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

 

Time cap: 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Further Scaling:

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

 

EQUIPMENT FREE – WORKOUT 21.1

 

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

 

Time cap: 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

ADAPTIVE – UPPER EXTREMITY

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – VISUAL IMPAIRMENT

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – SHORT STATURE

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – SEATED WITH HIP FUNCTION

ADAPTIVE – SEATED W/O HIP FUNCTION

ADAPTIVE – INTELLECTUAL

 

Wall Walk RX and Scaled Wall Walks Mvt Standards: https://games.crossfit.com/workouts/open/2021#workoutDescription

 

OR

 

1b) If you have completed 21.1 then complete any other workout you missed this week OR ask the Coaches for a workout from our AFL Competitors programming (Focus on your weaknesses)!

 

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