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 – 160223

 

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

 

The Open Athletes – Please note deloaded training below!

 

1) TNG Power Clean 5 – E90sOn90s for 9 min (6 sets)
Open Athletes – Power Clean 2-2-2-2-2 (60% 1RM) – drop between Reps

 

Score = Load

 

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

 

then…

 

2) AMRAP the following for 12 min: (Open athletes AMRAP 6 min):
9m HS Walk
6 Hang Power Cleans (50kg/30kg)
100 m Run

Score = Total Reps

 

CFA LITE Options:
RX – BB 50/32kg DB/KB/B-Pack/light BB 9 Reps on PC 25/15kg
Int1 – 8m HSW; 45/30kg, 22.5/15kg
Int2 – 7m HSW; 40/25kg, 20/15kg
Int3 – 6m HSW (2 WW), 35/20kg, 16/12kg
Beg1 – 2 Half WW, 30/15kg, 15/10kg
Beg2 – 10m BW (str), 20/12kg, 12/8kg
Beg3 – 10m BW (bnt), 15/8kg, 8/5kg

 

Subs:
Shoulders –
HSW – Pushup Hold (opp sh taps) 3 for 1
HPC – Fine or DL
Run – Fine

Back –
HSW – Pushup Hold (opp sh taps) 3 for 1
HPC – Fine or DL
Run – Fine

Knee –
HSW – Pushup Hold (opp sh taps) 3 for 1
HPC – Fine or DL
Run – 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!