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 – 180222 

 

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) Practice T2B

 

Score = For Quality

 

Sub’s – see below!

 

then…

 

2) Last completed 9 August 2021…

CrossFit Games 2021 Individuals – Event 10
https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

For time:
30 toes-to-bars
1.5-mile (2.41km) run
30 toes-to-bars
1.5-mile (2.41km) run
30 toes-to-bars

 

Time cap: 27 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 27 T2B
Int2 – 24 T2B
Int3 – 20 T2B
Beg1 – 2km, 30 HLR (or Lying F2H)
Beg2 – 1.6km, 30 HKR (or Lying K2H)
Beg3 – 1km, 30 Sitting (K2C)

 

Substitutions:
Shoulder –
Run – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
Run – Airbike 2.5x Distance
T2B – F/Bridge 60 sec/Rnd

Knee –
Run – Fine or Airbike 2.5x Distance
T2B – fine or LITE

 

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