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

____________________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 130223

 

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) Practice – Kipping T2B and DU

 

Score = For Quality

 

CFA LITE:
Only progress to the next level once 80% proficient on the previous level

 

then…

 

2) Open Workout 20.2

Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

 

Score = Total Reps

 

See CFHQ and CFA LITE below:
Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54) – Beg1
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15 – Int3
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15 – Beg2
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

 

Subs:

Shoulder –
DB Thruster – DB F/Squat
T2B – GHD SU or Lying leg raise V’s
DU – Fine

Back –
DB Thruster – Hip Thrusters
T2B – L-sit v’s or Front Bridge
DU – Calf Pulses / SU

Knee –
DB Thruster – Fine (limit depth/load)
T2B – Fine but watch juymp-up/down
DU – Fine / Calf Pulses/SU

 

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!