Featured Image – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

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 – 090223

 

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) TNG Power Snatch 2 – EMOM 10 min (start 60% climb Max Dave)

 

Score = Max Load

 

CFA LITE:
Keep loading so that great form is maintained

 

then…

 

2) Complete Burpee Buffet No. 4 – 3 Rnds FT of:
12 Burpee Broad Jumps (1.24m/1m)
9 Burpee GTOH (22.5kgx2/15kgx2)
6 Burpee Sandbag/Bumper Vaultovers (45kg/30kg at 122cm/102cm)

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
No jump for Int on Bp C2B/PU
Int1 – same
Int2 – SB 40kg/25kg
Int3 – DB 20/12kg; SB 40/25kg
Beg1 – B-BJ 1/0.8m; DB 15/10kg; SB 30/20kg at 76cm
Beg2 – B-BJ 0.8/0.5m; DB 10/7kg; SB 25/15kg at 61cm
Beg3 – B-Broad Step 0.5m; DB 7.5/5kg; SB 20/10kg at 51cm

 

Substitutions:
Shoulder –
Bps – All Straight arm Bps
B-BJ – Fine
Bp GTOH – Bp to Shoulder
Bp SB VO – Fine

Back –
Bps – All Straight arm Bps
B-BJ – Step as needed
Bp GTOH – plain Burpee then Hip Thrusters
Bp SB VO – Bp VO (no sandbag)

Knee –
Bps – Fine or Straight arm Bps if need
B-BJ – Fine (reduce height, step)
Bp GTOH – Fine
Bp SB VO – Fine but reduce height 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!