Featured Image – Repost from @crossfitgames
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Who is the college students you know? 🎒🎒
The CrossFit Open is searching for the fittest in each occupation and will crown the fittest college student in 2022. See how you stack up against peers locally and across the globe.
#ItAllStartsHere. Register for the Open today at Games.CrossFit.com. Link in bio.
Make sure to select your occupation during registration or add your occupation’s hashtag to your profile to be placed on a leaderboard according to your profession.
The Open starts on Feb 24.
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NEW: After the 2022 NOBULL CrossFit Open, the top 10% from the categories below will receive an invitation to compete at the Occupational Games. This multi-day online competition will take place from April 21-24, 2022.
⇢ Active-duty military
⇢ Military veterans
⇢ Law-enforcement officers
⇢ Firefighters
⇢ First responders (e.g., paramedics, emergency medical technicians)
⇢ Medical professionals (e.g., physicians, nurses)
⇢ Educators (e.g., professors, school teachers, tutors, school administrators)
⇢ College students
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#CrossFitOpen #CrossFit #Fitness #Firefighter #CrossFitGames #CrossFitCommunity
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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 – 220222
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!
NB – T/Challengers….see last WOD for Re-Testing!
1) AMRAP the following for 10 min:
Min 1 – TNG Power Clean and Push Jerk (60kg/40kg)
Min 2 – Strict HSPU (0-29 sec), HSPU (30-59 sec)
Score = Total Reps
CFA LITE Options:
RX sub – DB/KB/BP – 25kg/15kg (divide reps by 1.5)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg; 1/2 abm
Int3 – 50/32kg; 20/12kg; 2/3 abm
Beg1 – 45/30kg; 15/10kg; PPU (61cn/41cm)
Beg2 – 35/22kg; 12/8kg; PPU (41cm/flr)
Beg3 – 25/17kg; 8/5kg; PPU (flr/kns)
CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP – 55/35lb (divide reps by 1.5)
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb; 1/2 abm
Int3 – 110/70lb; 45/25lb; 2/3 abm
Beg1 – 100/65lb; 35/20lb; PPU (61cn/41cm)
Beg2 – 75/50lb; 20/25lb; PPU (41cm/flr)
Beg3 – 55/35lb; 15/10lb; PPU (flr/kns)
Substitutions:
Shoulder –
PS – Power Clean
HSPU/PPU – plus pushups
Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
HSPU/PPU – strict may be fine but watch kick-up/down otherwise pushups
Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
HSPU/PPU – fine but watch kick-up/down
then…
2) AMRAP 17 min of:
400m Run
21 T2B
15 Box Step Overs Farmers Walk (22.5x2kg/15kgx2 at 61cm/51cm))
Score = Total Reps
CFA LITE Options:
RX BOR 22.5kgx2/15kgx2
Int1 – same Rx
Int2 – 20kgx2/15kgx2; 17 T2B
Int3 – 20kgx2/12kgx2; 14 T2B
Beg1 – 15kgx2/10kgx2; HLR (or Lying F2H)
Beg2 – 12kgx2/8kgx2; HKR (or Lying K2H)
Beg3 – 8kgx2/5kgx2; Sitting (K2C)
CFA LITE Options – USA Equivalents
RX – DB/KB 55/35lb
Int1 – same
Int2 – 50lbx2/33lbx2; 17 T2B
Int3 – 45lbx2/25lbx2; 14 T2B
Beg1 – 35lbx2/20lbx2; HLR (or Lying F2H)
Beg2 – 20lbx2/25lb2; HKR (or Lying K2H)
Beg3 – 15lbx2/10lbx2; Sitting (K2C)
Substitutions:
Shoulder –
Run – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
BSO – Fine
Back –
Run – Airbike 500m
T2B – F/Bridge 60 sec/Rnd
BSO – Lighter and reduced height or Hip Thrusters
Knee-
Run – Row/Ski Erg (200m) or Airbike 500m
T2B – fine or LITE
BSO – Lighter and reduced height or Hip Thrusters
TChallengers …
1) TC Re-Test for Test 2 – Complete the Girl Benchmark WOD “Grettel”…
10 rounds for time of:
3 Clean and Jerks (61kg/43kg)
3 Burpees over the bar
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.
CFA LITE Variations:
Any Clean, any Jerk
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg
Int1 – 55/38kg; 25/15kg
Int2 – 50/35kg; 22.5/15kg
Int3 – 47kg/32kg; 20/12kg (Int CFHQ)
Beg1 – 40/28kg; 15/10kg
Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds
CFA LITE Options – USA Equivalents:
RX – ♀ 95 lb. ♂ 135 lb.
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb
Int1 – 120/85lb; 55/35lb
Int2 – 110/75lb; 50/35lb
Int3 – 105/70lb; 45/25lb (Int CFHQ)
Beg1 – 90/60lb; 35/25lb
Beg2 – 65/45lb; 25/15lb; BBF Bp (SO) (Beg CFHQ)
Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds
Substitutions:
Shoulder –
CJ – Clean only (squat)
BBF Bps – Str arm Bps
Back –
CJ – Hang PC (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps
Knee –
CJ – Low Hang Clean (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps
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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