Featured Image – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge started yesterday!! All the best for the next 6 weeks!!!

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ONLINE WHITEBOARD/COACHING – 170123

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Front Squat 5-5-5-5-5 (75% 1RM)

 

Score = Load
PS – those who have not been training complete 3 sets (60-65% 1RM)
TC – Focus on position (pvs or bar only) 5 x 3

 

CFA LITE:
Focus on maintaining great form and position

 

then…

 

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

Open Workout CFG 22.3 –

 

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)

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

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).

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 – Jumpimng 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.

TC – 12 min ; Score = Time/TC plus 1 sec/rep missed

 

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 contact Dave on dave@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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!