Featured Image – “Birthday Boys” Roger and Garric, both CrossFit Level 1 coaches, on Open Workout 21.2!!!!

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ONLINE WHITEBOARD/COACHING – 250123

 

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) Build to a moderately heavy load on the following complex to be used in the workout below:
1 deadlift, 1 clean, 1 hang clean, 1 jerk – E90son90s for 9 min (6 Rnds)

 

Score = Load

 

CFA LITE:
Focus on maintaining great form and position

 

then…

2) New Year, New You TC Pre-Test 3A, B…

CrossFit Games – Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

♀65 lb.
♂95 lb.

 

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.

Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Beg2 – Lighter
See Foundations for Beg3

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.

 

WORKOUT 21.4

Time begins immediately following the
completion of 21.3.

Complex for Max Load:

1 DL, 1 Clean, 1 Hang Clean, 1 Jerk (for 7 min after 21.3)

 

Time cap: 7 min

Score = Load

 

WORKOUT VARIATIONS NOTES
None

 

WORKOUT 21.3 – FOUNDATIONS

For total time:
15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or
reaching the time cap for 21.3.

 

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

 

Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

 

WORKOUT 21.4 – FOUNDATIONS

Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press

Time cap: 7 min.

Score = Load

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

 

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

 

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!