Featured Image – SPOIL YOURSELF OR A LOVED ONE THIS VALENTINES DAY… AND ENTER THEM, OR YOURSELF, FOR THE OPEN!! 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 – 140223

 

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) LAST COMPLETED 19 FEB 21…

AMRAP the following for 16 minutes:
15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)
20 BBF Burpees
AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)

NB – Any Snatch/Any CJ

 

Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)

 

CFA LITE Options:
Int1/2 – 30/20-55/37-70/45-90/55kg
Int2 – 30/20-50/32-65/40-80/50kg
Int2 – 27/20-45/30-60/37-70/45kg
Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO
Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO
Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO

 

OR…

 

Home-Based:
AMRAP the following for 16 minutes:
15 Snatches, 15 Clean (any) and Jerk (any) (25kg/15kg)
20 BBF Burpees

NB – Any Snatch/Any CJ

 

Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)

 

CrossFit Algoa LITE Options:
CFA LITE Options:
Use KB or closest DB loading
Home-B – Single-implement DB/KB/BP 25kg/15kg
Int1 – 22.5/15kg
Int2 – 20kg/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BBF Bps (SO)
Beg2 – 12/8kg; BBF Bps (SO)
Beg3 – 8/5kg; BBF Bps (SO)

 

Substitutions:
Shoulder –
Snatch – Power Clean or Russ KBS
CJ – Power Clean only

Back –
Snatch – Hang Power Snatch or Hip Thrusters
CJ – Hang Power Clean and PJ or Hip Thrusters

Knee –
Snatch – Fine or Hang Power Snatch or Hip Thrusters
CJ – Hang Power Clean and PJ or Hip Thrusters

 

then…

 

2) AMRAP for 10 min (5 Rnds):
Min 1 – AMRAP 30 sec Strict HSPU, 30 sec HSPU
Min 2 – AMRAP Box Step-ups (22.5kg/15kg at 61cm/51cm)

Score = Total Reps (note each)

 

CFA LITE:
Focus on maintaining great form and position
Int1 – same RX
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (61/51cm); 15/10kg at 61cm/51cm
Beg2 – PPU (51/41cm); 10/7kg at 51cm
Beg3 – PPU (Flr/Kns 2x abm); 7.5/5kg at 41cm

 

Subs:

Shoulder –
HSPU – Front Bridging and Plus Push-ups
BSUp – Fine

Back –
HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
BSUp – Hip Thrusters

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

 

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!