Featured Image – What does Open Workout 21.1, Wall Walks and “Boulder Shoulders” have in common? :)… Will and Kelly recovering between Wall Walk reps 🙂 !!!!

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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

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ONLINE WHITEBOARD/COACHING – 290122 

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

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

 

1) E2ndMon2m for 3 Rnds (6 min) – RM Strict Pull-ups
into…
E2ndMon2m for 3 Rnds (6 min) – RM Pull-ups

Score = Total Reps

 

CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR Light load – divide reps by 2 on BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – BOR 40/25kg; 20/15kg
Int3 – BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg

Substitutions:

Shoulder –
PU – Rev Grip/RR/BOR

Back –
PU – Fine (watch jump up and drop off – strict 60%)

Knee –
PU – Fine (watch jump up and drop off – strict 60%)

 

then…

 

2) OPEN WORKOUT 21.2 (Repeat of 17.1)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations
*See Metric Equivalents below*
Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)
*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50
lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.).
24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.

Time cap: 20 min.
Score = Time/TC plus 1 sec/rep missed

 

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the
hang squat snatches.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

 

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

 

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

 

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 CLICK HERE for all the info OR alternatively 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