Featured Video – If you missed the OPEN ANNOUNCEMENT of the 2021 CrossFit Games – Go view the announcement of 21.3 AND 21.4 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 – 270321
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 today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
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 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see the following link for full details!!….
If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!
NB – Open Workout 21.3 and 21.4 OR if you have completed 21.3 and 21.4… complete any WOD you missed this week from class OR from our AFL Competitors Programming!
Open Workout 21.3 and 21.4
Open Workout 21.3
Go view the announcement at: https://games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021/3 and https://games.crossfit.com/workouts/open/2021/4
CrossFit Games – Open Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
21.4 begins immediately upon completing
or reaching the time cap for 21.3.
♀65 lb.
♂95 lb.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
Teenagers 14-15
♀45 lb.
♂65 lb.
Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
- Mark a line directly under the pull-up bar.
- Mark a second line 8 feet away from the line under the pull-up bar.
WORKOUT 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.
Time cap: 7 min
Score = Load
WORKOUT VARIATIONS NOTES
None
WORKOUT 21.3 – FOUNDATIONS
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
21.4 begins immediately upon completing or
reaching the time cap for 21.3.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.
WORKOUT 21.4 – FOUNDATIONS
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time cap: 7 min.
Score = Load
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
WORKOUT 21.3 – EQUIPMENT FREE
For total time:
30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 dips
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe
Rest 2 min. before beginning 21.4.
21.4 begins exactly 2 min. after
completing or reaching the time cap
for 21.3.
Time cap: 15 min.
Score = Time/TC plus 1 sec/rep missed
WORKOUT 21.4 – EQUIPMENT FREE
Starting exactly 2 min. after 21.3, complete the following:
As many rounds and reps as possible in 5 min of:
20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstand
Score = Total Reps
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
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
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