Featured Image – #Repost from @crossfitgames 
・・・
@CrossFitaffiliates will throw down in the finale of the CrossFit Open.
🤔 Photoshop contest?

Elite and everyday athletes will face off in the announcement of Open Workout #22point3 live from Tennessee.

🗓: Thursday, March 10
⏰: Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 11)
📺: Games.CrossFit.com

Tune in to the live announcements every week to review the workout and movement standards, learn valuable workout tips, and find out who will set the top score to beat.

Live announcements are your guide to a successful Open workout and a chance to rally behind your favorite athletes, who are the first to throw down.

Invite a friend and join in on the fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.

#CrossFitGames #Fitness #CrossFit #Workout

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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 – 090322 

 

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) OHS 2-2-2-2-2 (Count sets >85% 1RM)

Score = Load
Open Athletes – 3 sets of 2 (80% 1RM)

 

then…

 

2) Completed 3 Rnds of the following FT:
15 KB Swings (32kg/24kg)
15 Goblet Squats (32kg/24kg)
100 DU
25m Handstand Walk

 

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Use KB or closest DB loading
Int1 – 24kg/16kg; 90 DU; 22m
Int2 – 24kg/16kg; 80 DU; 18m
Int3 – 20kg/12kg; 70 DU; 15m or 5 WW
Beg1 – 16kg/10kg; 100 SU; 5 Half WW
Beg2 – 12kg/8kg; 90 SU; 5x 1 Step WW
Beg3 – 8kg/5kg; 80 SU; 5 WORM Walk

 

Substitutions:

Shoulder –
KBS – Sub with Russian KBS
GS – Fine
DU – Fine
HSW/WW – Push-up Hold (opp shlder taps – 60)

Back –
KBS and GS – Lighter or Hip Thrusters
DU – Pulses or SU or Cycle/Airbike
HSW/WW – Fine or Push-up Hold (opp shlder taps – 60)

Knee –
KBS – Fine
GS – Fine (limit depth/load)
DU – Pulses or SU or Cycle/Airbike
HSW/WW – Fine or Push-up Hold (opp shlder taps – 60)

 

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