The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.
For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open
If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!
Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 030123
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) Practice Kipping Pull-ups
Score = For Quality
CFA LITE Options:
Only progress when 80% proficient at any given level. Those unsafe to progress continue with kipping Ring Rows.
2) If you tested on this yesterday… hit another workout missed in the week!!
CFA Fran-like Shuttle Run Benchmark…
Complete 10 Rnds of the following FT:
10 Thrusters (25kg/15kg)
10 Shuttle Runs (15.24m i.e. 2x 7.62m)
TC = 25 min
Score = Time/TC plus 1 sec/rep missed
Loading – today the loading can be a BB/DB/KB
Rnd KB to closest DB loading
S-Run Std – both hands cross start/end line and 1 hand touches the floor
CFA LITE Options:
Int1 – 25/15kg
Int2 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg, PU (P/G), SU
Beg2 – 10/7.5kg, RR (1/0.5m), 45 SU
Beg3/TC – 7.5/5kg, RR (0.5/0m), 40 SU
Load – BB/KB/DB/Back Pack
Thrusters – F/Squat
PU – Rev grip strict PU n(60%) or RR/BOR
S-Run – Fine
Thrusters – lighter OR Airsquat with Bands OR Hiplifts (Banded)
PU – Rev grip strict PU (60%) or RR/BOR ; Knee – PU fine but watch jump-up/drop-off
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee fine or Airbike/Row
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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!
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