Featured Image – Repost from @crossfitgames
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What’s your favorite memory from your first #CrossFitOpen?
(and what year was it?)
Official Open badges are available for download at Open.CrossFit.com/resources. Link in bio.
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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 – 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) OHS 5-5-5-5-5 (Count sets >75% 1RM)
Score = Load
Open Athletes – 3 sets of 5
then…
2) Complete 5 Rnds of the following for time:
60 DU
20 Alt. DB Snatches (22.5kg/15kg)
5 Wall Walks
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Home Based – RX 22.5/15kg or 24/16kg
Int1 – 50 DU; 4 WW
Int2 – 45 DU; 20/12kg; 3 WW
Int3 – 40 DU; 15/10kg; 3 WW
Beg1 – 60 SU; 15/10kg; 3 Half WW
Beg2 – 60 SU; 10/7.5kg; 3 Scaled 1 step WW
Beg3 – 50 SU; 7.5/5kg; 3 Worm Walks
USA Equivalents – CFA LITE Options:
Home Based – RX 50/35lb or 55/35lb ; B-MU sub – BOR 10 reps each side
Int1 – 50 DU; 4 WW
Int2 – 45 DU; 45/25lb; 3 WW
Int3 – 40 DU; 15/10kg; 3 WW
Beg1 – 60 SU; 35/20lb; 3 Half WW
Beg2 – 60 SU; 20/15lb; 3 Scaled 1 step WW
Beg3 – 50 SU; 15/10lb; 3 Worm Walks
Substitutions:
Shoulder –
DU – Fine
DB Snatch – power clean on involved side
WW – scale down or Push-up hold w opp shlder taps (6x reps)
Back –
DU – Calf Pulses
DB Snatch – from hang or hip thrusters
WW – scale down or Push-up hold w opp shlder taps (6x reps)
Knee-
DU – Fine or Calf Pulses
DB Snatch – fine or from hang
WW – Fine
T/Challengers…
1) TC Test 3 – AMRAP 18 min of:
400m Run
20 Pull-ups
10 Strict HSPU
Score = Total Reps
RM – 1 attempt at Max Reps
CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – 18 PU; (1/2 abm), BOR 40/25kg; 20/15kg
Int3 – 16 PU; (2/3 abm), BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg; PPU (61cm/Flr)
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg; PPU (Flr/Kns)
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg; PPU (Kns)
CFA LITE Options – USA Equivalents:
Rx – (BB) BOR 100/65lb; (Single Arm BOR DB/KB/BP) 55/35lb
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same; BOR 100/65lb; 50/35lb
Int2 – 18 PU; (1/2 abm); 90/55lb; 50/35lb
Int3 – 16 PU; (2/3 abm); 75/45lb; 45/25lb
Beg1 – PU (P/G); 65/35lb; 35/25lb; PPU (61cm/Flr)
Beg2 – RR (1/0,5m); 45/25lb; 25/20lb; PPU (Flr/Kns)
Beg3 – RR (0,5/0m); 35/20lb; 15/10lb; PPU (Kns)
Substitutions:
Shoulder –
HSPU – PU or Plus PU (3 for 1)
PU – Rev Grip/RR/BOR
Run – Fine
Back –
HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled drag (2.5 min)
Knee –
HSPU – Fine but watch kick-up/down
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
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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