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 – 150223

 

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) Front Squat 1 RM Test

 

Score = Load

 

Warm-up for Testing:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%
1 @ 75%; 1 @ 85%

 

CFA LITE:
Focus on maintaining great form and position

 

then…

2) Last Completed 22 Oct 2019…and 22 March 2021 and 2 March 22

Complete the following FT:
21-15-9 of:
OH Walking Lunges (45kg/30kg)
C2B Pull-ups

Into…

12-9-6 of:
OH Walking Lunges (60kg/40kg)
Muscle-ups

 

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Open Athletes:
15-12-9 and 9-6-3

 

CFA LITE Options:
Home-Based – DB/KB/BP 25kg/15kg – BOR (double reps); OH WL 1st 27-21-15 and 2nd 21-15-9
Scaling Dips – Home-based Scaling Push-ups
Int1 – same, 9-6-3 MU
Int2 – 40/27kg, 55/37kg, 20/12kg, PU, B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – 35/25kg, 50/35kg, 20/12kg, PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – 30/20kg, 45/30kg, 15/10kg, PU(P/G) both, RD (B/P)
Beg2 – 20/12kg, 25/15kg, 12/8kg, RR (1/0.5m), S/PD(str)
Beg3 – 15/9kg, 20/12kg, 8/5kg, RR (0.5/0m), S/PD(bnt)

 

Substitutions:
Shoulder –
OH WL – Front Rack
C2B/MU – Rev Grip If strict 60% reps)/RR/BOR
Dip – Plus Pushups 3 for 1

Back –
OH WL – Lighter or Hip Thrusters (2 for 1)
C2B/MU – Fine (watch jump up and drop off – strict 60%)
Dip – Fine

Knee –
OH WL – Cycle or Sled Drag or Weighted Walk or Hip Thrusters (2 for 1)
C2B/MU – Fine (watch jump up and drop off – strict 60%)
Dip – 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!