Featured Image – Repost from @crossfitgames 
・・・
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.
—
#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 

 

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ONLINE WHITEBOARD/COACHING – 210222 

 

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) Progress from last weeks Front Squat and Strict Press work…

Complete 5 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 3 (90% 1RM)
Min 1.5-3 – Strict Press 3 (90% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

 

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

 

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

 

Substitutions:

Shoulder –
FS – Fine
SP – Plus Push-ups

Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups

Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine

 

then…

 

2) Tabata the following for Max Reps:
a) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)
Rest 1 min

b) Thrusters (43kg/30kg)
Rest 1 min

c) C2B Pull-ups
Rest 1 min

d) BB Facing Burpees

Score = Total Reps

 

CFA LITE Options:
RX – BB 43/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) – divide reps by 1.5 when logging scores on thrusters
BJO sub Broad Jump
Int1 – 43/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – BSO (61/51cm) or BJ (1/0.8m); 30/15kg; 16/10kg; PU (P/G); BBF Bp (SO)
Beg2 – BSO (51cm); BJ (0.8/0.5m); 20/12kg; 12/8kg; RR (1/0.5m); BBF Bp (SO)
Beg3 – BSO (41cm)/Broad Step (0.6m/0.4m); 15/8kg; 8/5kg; RR (0.5/0m); BBF Bp (SO)

 

USA Equivalents – CFA LITE Options:
RX – BB 95/65kg or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 24 Reps
Int1 – 95/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – BSO (61/51cm) or BJ (1/0.8m); 65/35lb; 35/25lb; PU (P/G); BBF Bp (SO)
Beg2 – BSO (51cm); BJ (0.8/0.5m); 45/25lb; 25/20lb; RR (1/0.5m); BBF Bp (SO)
Beg3 – BSO (41cm)/Broad Step (0.6m/0.4m); 35/20lb; 15/10lb; RR (0.5/0m); BBF Bp (SO)

 

Substitutions:
Shoulder –
Thr – Front Squats
C2B/PU – Rev Grip/RR/BOR
BJO/BJ – Fine
BBF Bps – Str arm Bp

Back –
Thr – Lighter or Hip Thrusters
C2B/PU – Fine (watch jump up and drop off – strict)
BJO – BSO (lower as needed)
BBF Bps – Str arm Bp or box bps (no jump)

Knee –
Thr – Lighter or Hip Thrusters
C2B/PU – Str arm Bp, Rev Grip/RR/2 BOR
BJO/BJ – Fine
BBF Bps – Fine, no jump if needed

 

BUT T/Challengers….

1) Re-Test for Test 1 TChall Jan22 – Open Workout 17.5 Reebok CrossFit Games 2017 (https://games.crossfit.com/workouts/open/2017/5?division=1&workout_type=rx)

10 rounds for time of:
9 thrusters, 95/65 lb. (43kg/29kg)
35 double-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Rx – DB/KB/B-pack 15 reps on 25/15kg
Int1 – 43/29kg; 22.5/15kg; 30 DU
Int2 – 40/25kg; 20/15kg; 25 DU
Int3 – 35/23kg; 16/12kg; 20 DU
Beg1 – 30/20kg; 15/10kg; 35 SU
Beg2 – 20/15kg; 12/8kg; 30 SU
Beg3 – 15/8kg; 8/5kg; 25 SU
TC – if untrained can test on PVC

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rx – DB/KB/B-pack 15 reps on 25/15kg

Int1 – 43/29kg; 22.5/15kg; 30 DU

Int2 – 40/25kg; 20/15kg; 25 DU

Int3 – 35/23kg; 16/12kg; 20 DU

Beg1 – 30/20kg; 15/10kg; 35 SU

Beg2 – 20/15kg; 12/8kg; 30 SU

Beg3 – 15/8kg; 8/5kg; 25 SU

CFA LITE Options – USA Equivalents:
RX – 95/65lb ; DB/KB/B-pack 15 reps on 55/35lb
Int1 – 95/65lb; 50/35lb; 30 DU
Int2 – 95/63lb; 45/35lb; 25 DU
Int3 – 75/50lb; 35/25lb; 20 DU
Beg1(CF scaled) – 65/45lb; 35/20lb; 35 SU
Beg2 – 45/35lb; 25/15lb; 30 SU
Beg3 – 35/15lb; 15/10lb; 25 SU

 

Substitutions:

Shoulder –
Thr – Front Squats
DU/SU – Fine

Back –
Thr – Light or Hip Thrusters
DU/SU – Fine or Calf Pulses

Knee –
Thr – Fine or reduced depth/load
DU/SU – Fine or Calf Pulses

 

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