Featured Image – Repost from @crossfitgames
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You’re Invited! Bring a Friend
On Feb. 24, the @CrossFit community kicks off a global celebration anyone can join—The 2022 NOBULL CrossFit Open.

This is one of the best times to visit your local CrossFit affiliate or gather in your buddy’s garage gym for three weeks of fun. Compete to advance to the next stage or participate to pursue a personal goal. The Open is an opportunity to renew your fitness with friends.

Talk to your coach and visit Games.CrossFit.com to register. Link in bio. Don’t do the Open alone. Invite one friend to join in on the FUN.

Poster-sized prints of this Infographic are available at Open.CrossFit.com/resources • Link in bio.

#CrossFitOpen #CrossFitCommunity #CrossFitAffiliates #InTheOpen #CrossFit #Fitness #Workout @CrossFitAffiliates @CrossFitTraining

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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 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 150222 

 

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!

 

1) CFHQ WOD 220208 / 110916 (https://www.crossfit.com/essentials/workout-tips-for-220208)

5 rounds for time of:
35 double-unders
Run 200 meters

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

 

CFA LITE Options:
Int1/2/3 – same
Beg1/2/3 – 4 Rnds, SU

 

Substitutions:

Shoulder –
DU – Fine
Run – Fine

Back –
DU – Calf Pulses
Run – Airbike 500m

Knee-
DU – Fine or Calf Pulses
Run – Row/Ski Erg (200m) or Airbike 500m

 

then…

 

2) AMRAP 14 min of:
200m Run
5 Rope Climbs (4.57m)

Score = Total Reps

 

CFA LITE Options:
NB – 1 Rope Climb Sub 6 Towell PU or 6 Towell RR or 6 Towell BOR each side
RX BOR 25/15kg
Int1 – 22.5/15kg; 4 RC
Int2 – 20kg/15kg; 3 RC
Int3 – 20/12kg; 6 Half RC
Beg1 – 15/10kg; 10 Rope Pulls (str legs,str hip)
Beg2 – 12/8kg; 10 Rope Pulls (str legs)
Beg3 – 8/5kg; 10 Rope Pulls (bnt legs)

 

CFA LITE Options – USA Equivalents
NB – 1 Rope Climb Sub 6 Towell PU or 6 Towell RR or 6 Towell BOR each side
RX – DB/KB 55/35lb
Int1 – 50/35lb; 4 RC
Int2 – 50/33lb; 3 RC
Int3 – 45/25lb; 6 Half RC
Beg1 – 35/20lb; 10 Rope Pulls (str legs,str hip)
Beg2 – 20/25lb; 10 Rope Pulls (str legs)
Beg3 – 15/10lb; 10 Rope Pulls (bnt legs)

 

Substitutions:

Shoulder –
Run – Fine
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty)

Back –
Run – Airbike 500m
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up

Knee-
Run – Row/Ski Erg (200m) or Airbike 500m
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up

 

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