Featured Image – Audrey flying high on some Box Jump Overs as Coach Garric keeps a watchful eye on her movement!

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 – 070123

 

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) Similar to last week but both kipping T2B…

EMOM for 10 min:
Min 1 – RM Deficit (15cm/9cm) HSPU
Min 2 – RM T2B
No kipping on SD-HSPU!

 

Score = Total Reps (note each)
Early Goal 10-20 reps (late Goal 5-15 reps) on both D-HSPU and T2B

 

CFA LITE:
Focus on maintaining great form and position
Level 1 – 10/7cm deficit
Level 3 – 5/3.5cm deficit
Int1 – S-HSPU
Int2 – 0.5/1 Abm S-HSPU
Int3 – 1/2 Abm S-HSPU
Beg1 – PPU (61/51cm); HLR
Beg2 – PPU (51/41cm); HKR
Beg3 – PPU (Flr/Kns 2x abm); K2C

 

Subs:

Shoulder –
SD-HSPU – Front Bridging and Plus Push-ups
T2B – GHD SU or Lying leg raise V’s

Back –
SD-HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
T2B – L-sit v’s or Front Bridge

Knee –
SD-HSPU – Fine but watch kick-up/down
T2B – Fine but watch juymp-up/down

 

then…

 

2) AMRAP the following for 18 min:
100 DU
10 Shuttle Runs (152.4m = 15.24m x 10 i.e. 2x 7.62m)
5 Burpee Box Jump Over (76cm/61cm)

Score = Total Reps
Shuttle Run – Open Std, both feet behind line, 2 hand touch

 

CFA LITE Options:
Int1 – 90
Int2 – 80
Int3 – 70 DU, B-BJO (61/51cm)
Beg1 – 100 SU; B-BJO (61/51cm)
Beg2 – 90 SU; B-BStepO (51/41cm)
Beg3 – 80 SU; B-Rope step over

 

Substitutions:
Shoulder –
DU – Fine
S-Run – Fine
B-BJO – Str arm bps

Back –
DU – SU or Calf pulses
S-Run – Airbike 1 cal = 5.24m (1 shuttle)
B-BJO – Str arm bps; lower step over or table Bps

Knee –
DU – Fine or SU or Calf pulses
S-Run – Fine or Airbike 1 cal = 5.24m (1 shuttle)
B-BJO – Fine – reduce height and step as needed

 

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!