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 – 100322 

 

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) The Open Athletes – Please note deloaded training below!

 

Repeat from last week…
Hang Snatch (squat), Snatch (squat) – E90sOn90s for 9 min (6 sets) (Count sets >75% 1RM, Max Day)
NB – Open Athletes – Hang Snatch (squat), Snatch (squat) 2-2-2-2-2 (50-60% 1RM)

Score = Load
NB – drop btwn reps

 

**Home-based –
Hang Snatch (squat) RM, Snatch (squat) RM – E3rdMon3rdM for 12 min (4 sets)

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

Substitutions:

Shoulder –
HS/S – cleans

Back –
HS/S – Light or Hip Thrusters

Knee –
HS/S – Lighter (partial) or Hip Thrusters

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

 

then…

 

2) AMRAP he following for 15 min:
50 Mountain Climbers – Jump Change must be a min of 50cm heel to toe! One jump and change is 1 rep!
200m Run
10 Push-ups
10 Sit-ups
5 Snatches (squat) (50kg/33kg)

Score = Total Reps
The Open Athletes – only 6 min

 

CFA LITE Options:
Home-Based – DB/KB/BP 25/15kg – 8 Reps
Int1 – 45/30kg
Int2 – 43/28kg
Int3 – 40/25kg, 22.5/15kg
Beg1 – 30/20kg, 20/12kg, PU (ts)/PU (ts dwn/kns up)
Beg2 – 25/15kg, 15/10kg, 7 PU (ts)/10 PU (kns)
Beg3 – 15/10kg, 12/8kg, 10/7 PU (kns)

 

Substitutions:
Shoulder –
Mnt Climbers – Fine
Run – Fine
Push-ups – Plus Push-ups (3 = 1 rep)
Sit-ups – Fine (involved arm on chest)
Sn – cleans

Back –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Front Bridge (20s)
Sn – Light or Hip Thrusters

Knee –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Fine
Sn – Light (partial) or Hip Thrusters

 

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