Featured Image – Repost from @crossfitgames 
・・・
The CHAMP is here! Don’t Miss the LIVE Announcement of CrossFit Open Workout #22point2!

The 2022 NOBULL CrossFit Games season continues with the second week of the CrossFit Open.

Tune in to watch @emma.lawson_5 🇨🇦 vs @laurahorvaht 🇭🇺 and @justinmedeiros34 🇺🇸 vs. @saxon_panchik 🇺🇸 , live from Ohio.

📆 Thursday, March 3
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 4)
📺 Games.CrossFit.com

The 2022 Live Announcements are your guide to the Open workouts. With each Open workout reveal, learn useful tips, familiarize yourself with workout guidelines, and cheer on your favorite athletes as they throw down LIVE.

Be a part of fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
@CrossFit @CrossFitAffiliates
#CrossFitOpen #CrossFit #Fitness #Sports #IntheOpen #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 – 050322 

 

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) Reminder – we will be testing the Open Workout today and through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

 

 

CrossFit Games – Open Workout 22.2 (https://games.crossfit.com/workouts/open/2022/2)

OPEN WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

♀ 155 lb (70kg)
♂ 225 lb (102kg)

Time cap: 10 minutes

Score = Time/Tc plus 1 sec/rep missed

 

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 155 lb
♂ 225 lb

Scaled (Ages 16-54)
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees

Teenagers 14-15 (Beg1)
♀ 95 lb
♂ 135 lb

Scaled Teenagers 14-15
♀ 55 lb, may step over bar on burpees
♂ 75 lb, may step over bar on burpees

Masters 55+ (Int2)
♀ 125 lb
♂ 185 lb

Scaled Masters 55+ (Beg2)
♀ 85 lb, may step over bar on burpees
♂ 115 lb, may step over bar on burpees

WORKOUT 22.2 – FOUNDATIONS (Beg3)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Burpees
♀ 55 lb
♂ 75 lb
Time cap: 10 minutes

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb), 83 kg (185 lb), 70 kg (155 lb), 61 kg (135 lb), 56 kg (125 lb), 52 kg (115 lb), 43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), and 25 kg (55 lb).

 

See mvt stds…but a few NB points listed below:
• Stepping over is NOT permitted.
• The athlete does NOT need to use a two-foot takeoff.
• Touching the barbell on the jump or step-over is a “no rep.”
• The athlete must be perpendicular to and facing the barbell before starting the next rep.
• Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
• If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• Athletes may NOT wear gymnastics grips during this workout.
• Foundations – Normal burpees or elevated burpees allowed

 

OR if you tested yesterday… complete the Met Con from the AFL Programming today (talk to the Coaches)!

 

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