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

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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 – 040123

 

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) Big Clean Complex – E3rdMon3rdM for 18 min (6 Rnds – build to Max Day)

6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

 

Score = Heaviest successful load

 

CFA LITE Options:
Keep loading so that great form is maintained!
Beg – power version on clean allowed followed by front squat

 

Sub’s:

Shoulder –
Leave out overhead work and continue with rehab during rest periods

Back –
Back Rehab – hip thrusters/airsquats etc…

Knee –
Fine – limit depth and load as needed

 

then…

 

2) AMRAP 7 min of the Big Clean Complex (60kg/40kg or Scaling guideline 60% of your 1RM)

 

Score = Total Reps

 

Big Clean Complex consists of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. You can rest whenever and wherever in this workout!

 

CFA LITE Options:
Int1 – 55/36kg
Int2 – 50/32kg
Int3 – 45/30kg
Beg1 – 40/30kg
Beg2 – 30/20kg
Beg3 – 20/12kg

 

Substitutions:

Shoulder –
Cleans – Fine
Overhead Mvts – leave out (Rnds consist of less reps 9 vs 12 reps per Rnd)

Back –
Rather AMRAP – airbike 20/14 cal plus 10/7 Push-ups per Rnd

Knee –
Cleans – Fine (limite depth and load)
Overhead Mvts – Fine (limit load)

 

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!