Featured Image – Repost from @crossfitgames
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PARTY!
Watch the kickoff of the CrossFit Open and the 2022 NOBULL CrossFit Games season with the LIVE announcement of Open workout #22point1!
📆 Thursday, Feb. 24
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, Feb.25)
📺 Games.CrossFit.com
Tune in to watch @pvellner vs. @nohlsen and @daniellebrandon7 vs. @bethanycf, live from Colorado.
2022 Live Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.
Get ready to have some fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
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#CrossFitGames #CrossFit #Fitness #Workout #Sports #CrossFitCommunity 🎨 @erickdiazsoto
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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 – 170222
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) Push Press 2 – EMOM 10 min (Build to a Max Da)
Score = Load
Subs –
See below
then…
2) CrossFit Games – Open Workout 19.1
AMRAP 15 min of:
19 Wall Balls (9.1kg/6.3kg)
19 cal Row
Score = Total Reps
RX – 10ft/9ft target;
Scaled:
Men throw 14-lb. (6.3kg) ball to 10-ft. target;
Women throw 10-lb. (4.5kg) ball to 9-ft. target;
For Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019;
CFA LITE Options:
RX – Row sub SDHP (20/12kg) ; (DB/KB/B-Pack) 19 Thruster sub WB (25/15kg)
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), SDHP (16/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), SDHP (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SDHP (8/5)
CFA LITE Options – USA Equivalents:
RX – Row sub SDHP (45/25lb) ; (DB/KB/B-Pack) 19 Thruster sub WB (55/35lb)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb)
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), SDHP (35/20lb)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), SDHP (25/15lb)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), SDHP (15/10lb)
Substitutions:
Shoulder –
WB/Thr – Front Squats
Row – Fine bu SDHP – Russ KB Swing
Back –
WB/Thr – fine or WB Squats (no throw)
Row – Airbike 17/12 cal or 24 Hip SDHP
Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
Row – Fine or Airbike 17/12 cal or 24 Hip SDHP
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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