Featured Image – Kelly on the DB Snatches while completing her testing on Open  Workout 22.1… there is still time to REGISTER … you have until Monday evening to Register and Test, so please SIGN-UP ASAP at games.crossfit.com  

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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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Featured Video – a video from the CrossFit Games on the Open (what to expect, divisions and what to remember).

 

ONLINE WHITEBOARD/COACHING – 260222 

 

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!

For those who have completed Workout 22.1… chat to the Coaches for your alternative!

 

CrossFit Games – Open Workout 22.1 (https://games.crossfit.com/workouts/open/2022)

 

WORKOUT 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

 

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ Wall walks, 35-lb dumbbell, 20-in box
♂ Wall walks, 50-lb dumbbell, 24-in box

Scaled (Ages 16-54) – Beg1
♀ Scaled wall walks, 20-lb dumbbell, 20-in box*
♂ Scaled wall walks, 35-lb dumbbell, 24-in box*

Teenagers 14-15 -Int3
♀ Wall walks, 20-lb dumbbell, 20-in box
♂ Wall walks, 35-lb dumbbell, 24-in box

Scaled Teenagers 14-15
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

Masters 55+ – Int3
♀ Wall walks, 20-lb dumbbell, 20-in box*
♂ Wall walks, 35-lb dumbbell, 24-in box*

Scaled Masters 55+ – Beg1 Masters only
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

 

CFA LITE Options:
See above
Beg2 (Foundations) – BearW 4.572m (1 rep – 1.524m); 10/5kg; 30.48cm BSO

*All scaled divisions and Masters 55+ may step up on box jump-overs.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb), 15 kg (35 lb), 10 kg (20 lb), and 5 kg (10 lb). Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches Wall Walk – measures and mvt standards…
• Mark a tape line to designate the start/finish line.
• Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches (139.7cm). For men, the distance is 60 inches (152.4cm). This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches (25.4cm) of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
• Both hands must remain on the tape until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line for the 10-inch (25.4cm) mark before the athlete can descend.
• Any part of the hand may touch the tape line
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Scaled WW:
• Mark a tape line that measures 55 inches (139.7cm) from the wall to the edge of the tape that is CLOSEST to the wall.
• The line must be 2 inches wide.
WALL WALK (SCALED ONLY)
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line. Both hands must remain in front of the tape until both
feet are on the wall.
• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line.
• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

NB on BJO/BSO:
Do NOT angle the box and jump or step up on the
corner.
• A lateral jump over the box (starting with the feet parallel to the box) IS permitted.
• Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT
permitted.
• see mvt stads for the rest and the floor plan (i.e. db 9 feet from wall – 2.74m)!
https://s3.amazonaws.com/crossfitpubliccontent/CFG22-1_Scorecard8435_Foundations-sn77ehdys-3e.pdf
https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

 

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