Featured Image – #Repost from @crossfitgames 
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The best stuff comes out of CrossFit affiliates — @crossfitreykjavik and @crossfithendersonville will face off LIVE in Open Workout #22point3 and close out the final week of the 2022 NOBULL CrossFit Open!

📆 Thursday, March 10
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 11)
📍 Tennessee
📺 Games.CrossFit.com
🖥 YouTube • Facebook • Twitch

Watch the live announcement of #22point3 to see the two affiliates throw down. Review the workout and movement standards, learn workout tips, and see which affiliate sets the score to beat.

@crossfittraining @crossfitaffiliates #Fitness #CrossFit #Workout #CrossFitGames #Sports #CrossFitTraining #CrossFitCommunity @lindseymcduffie @Loganmartin94 @zacmorgandpt @alexismorganPT @anniethorisdottir @laurenfisher @tolakinyo54 @iamkhanporter

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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 – 120322 

 

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 from today 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!!

Please come support our Box Members participating in the Open at our Friday Night Lights!

 

Open Workout 22.3

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2022#workoutDescription

 

CrossFit Games – Open Workout 22.3 (https://games.crossfit.com/workouts/open/2022/3)

WORKOUT 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS (see CFA LITE Options below)

Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb (29-34-38kg)
♂ 95 lb, then 115 lb, then 135 lb (43-52-61kg)

Scaled (Ages 16-54) (Int3)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,
then 105 lb

Teenagers 14-15 (Level 4 Teenagers only))
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb

Scaled Teenagers 14-15 (Beg1)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,
then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb

Masters 55+ (Int2 Masters only)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb

Scaled Masters 55+ (Beg1) – same as scaled Teenagers (14-15)
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,
then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,
then 65 lb, then 85 lb

* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
thrusters are 61 kg (135 lb), 52 kg (115 lb), 47 kg (105 lb),
43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), 29 kg (65 lb), 25 kg
(55 lb), 20 kg (45 lb), and 15 kg (35 lb).

 

WORKOUT V and CFA LITE:
Teenagers 14-15 (Level 4 Teenagers only) – 29-38-47kg/20-25-29kg; rest RX
Int1 – 29-38-47kg/20-25-29kg; RX rest, but M-up (R/B)
Int2 – 29-38-47kg/20-25-29kg; RX rest, but M-up (B/P)
Masters 55+ (Int2 Masters only) – 29-38-47kg/20-25-29kg; DU; Jump-PU – Pull-ups – C2B PU
Int3 – Scaled (Ages 16-54) – 29-38-47kg/20-25-29kg; SU; Jump-PU – Pull-ups – C2B PU
Beg1 – Scaled Teenagers 14-15 – 20-29-38kg/15-20-25kg; SU; Jump-PU – Pull-ups – C2B PU
Scaled Masters 55+ (Beg1 Masters only) – 20-29-38kg/15-20-25kg; SU; Jump-PU – Jump C2B PU – Pull-ups
Beg3 – FOUNDATIONS – 20kg/15kg; Jumping Jacks; BOR – Jump PU – Jump C2B Pull-ups

NB – BB at least 8 feet (2.45m) from PU bar. DU/SU between BB and PU bar (see floor plan)

WORKOUT 22.3 – FOUNDATIONS (Beg3)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
♀ 35 lb
♂ 45 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Jumping PU/C2B PU for both Scaled and Foundations – The pull-up bar should be at least 6 inches (15 cm)
above the top of the head when the athlete is standing
tall.

 

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