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 – 160222
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) OHS 5-5-5-5-5 (Count sets >70% 1RM)
Score = Load
then…
2) CFHQ WOD 220210
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Scaling:
Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.
CFA LITE Options:
Home Based – RX 22.5/15kg or 24/16kg ; B-MU sub – BOR 10 reps each side
T2B sub is lying feet to hands
Int1 – 3 B-MU; 13 T2B
Int2 – 5 B-MU (R/B); 20/12kg; 11 T2B
Int3 – 5 B-MU (P/B); 15/10kg; 9 T2B
Beg1 – C2B PU (P/G), 5 PU/5 PU (ts dwn, kns up); 15/10kg; HLR (or Lying F2H)
Beg2 – RR (1.5/1m), 4 PU/5 PU (Kns); 10/7.5kg; HKR (or Lying K2H);
Beg3 (CFHQ Beg) – RR (1.5/1m), 5/4 PU (kns); 7.5/5kg; K2C
USA Equivalents – CFA LITE Options:
Home Based – RX 50/35lb or 55/35lb ; B-MU sub – BOR 10 reps each side
T2B sub is lying feet to hands
Int1 – 3 B-MU; 13 T2B
Int2 – 5 B-MU (R/B); 45/25lb; 11 T2B
Int3 – 5 B-MU (P/B); 15/10kg; 9 T2B
Beg1 – C2B PU (P/G), 5 PU/5 PU (ts dwn, kns up); 35/20lb; HLR (or Lying F2H)
Beg2 – RR (1.5/1m), 4 PU/5 PU (Kns); 20/15lb; HKR (or Lying K2H);
Beg3 (CFHQ Beg) – RR (1.5/1m), 5/4 PU (kns); 15/10lb; K2C
Substitutions:
Shoulder –
DB OHS – Inv side – Front Rack
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
PU/C2B/MU – RR or BOR or 60% Rev Grip Strict PU (plush push-ups 3 for 1 on pushup of muscle-up)
Back –
DB OHS – Goblet Squat or Airsquat
T2B – F/Bridge (divide time by 3 for reps)
PU/C2B/MU – RR or Rev Grip Strict PU (plush push-ups 3 for 1 on pushup of muscle-up)
Knee –
DB OHS – Fine or Goblet Squat or Airsquat
T2B – fine (watch jump-up/drop-off)
PU/C2B/MU – fine (watch jump-up/drop-off)
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
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