Featured Image – REMEMBER TO SIGN-UP ONLINE FOR THE CROSSFIT GAMES!! DEADLINE TO REGISTER IS BY MONDAY EVE (28 FEB) WHEN SCORE SUBMISSION IS DUE FOR CROSSFIT ALGOA!!
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.
#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 – 240222
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 Jerk 2 – EMOM 10 min (Build to a Max Da)
*Open Athletes – 2 reps E2ndMon2ndM for 6 min (3 Rnds)
Score = Load
Subs –
See below
then…
2) AMRAP 9 min:
12 Wall Balls (9.1kg/6.3kg)
9 Pull-ups
6 Burpees
3 S-HSPU
Score = Total Reps
RX – 10ft/9ft target;
*Open Athletes – AMRAP 4 min
CFA LITE Options:
RX – 12 Thruster sub WB (25/15kg); (DB/KB/B-Pack) 18 BOR sub PU (25/15kg)
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg); 1/2 Abm
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), SDHP (16/10kg); PU (P/G); PPU (61/51cm)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), SDHP (12/8kg); RR (1/0.5m), PPU (51cm/flr)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SDHP (8/5); RR (0.5/0m), PPU (flr/kns)
CFA LITE Options – USA Equivalents:
RX – 12 Thruster sub WB (55/35lb); (DB/KB/B-Pack) 18 BOR sub PU (55/35lb)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb); 1/2 Abm
Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), PU (P/G); ; PPU (61/51cm)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), RR (1/0.5m), PPU (51cm/flr)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); RR (0.5/0m), PPU (flr/kns)
Substitutions:
Shoulder –
WB/Thr – Front Squats
PU – Rev Grip/RR/BOR
Bps – Sr arm
S-HSPU/PPU – plus push-ups (2 for 1)
Back –
WB/Thr – fine or WB Squats (no throw)
PU – Fine (watch jump up and drop off – strict)
Bps – Sr arm
S-HSPU/PPU – fine (watch jump up and drop off) or push-ups
Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
PU – Str arm Bp, Rev Grip/RR/2 BOR
Bps – Sr arm
S-HSPU/PPU – fine (watch jump up and drop off) 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
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