Featured Image – Friday Night Vibes at Open Workout 23.1!! FUN TIMES!!!!

 

 

Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

 

 

The Open is here! It 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 from 16:30! 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. You have until the 1st workouts submission deadline to Register!! 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)  

@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 – 200223

 

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

 

3 Class Options today!!

1a) Those who have not completed Open Workout 23.1 please complete today!!
1b) For the TC Members complete Open Workout 21.1.
1c) For the rest complete a Variant of Open Workout 21.1 below!!

 

1a) Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023
See Friday and Saterday (crossfitalgoa.com) and/or Itensity

OR

 

1b) New Year, New You TC Post-Test 1…

CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

 

WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

 

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

 

Workout Vaqriations:
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages) (Beg1)
♀ and ♂ perform scaled wall walks and single-unders
Beg2 – No step WW
Beg3 – see below

 

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

 

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations:
RX (Rx-Int3) – Rx (all ages)
Scaled (all ages) (Beg1) – Scaled WW ; SU
Foundations (Beg3) – Bear Crawl ; Jump Jack
Equip Free (Int1) – WW ; Lat Jumps

 

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks

Further Scaling:
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

 

OR

 

1c) For time:
3-6-9-12-15-18-21 Power Snatch (35kg/25kg)
1-2-4-6-8-10-12-14 Wall Walk
10-30-60-90-150-210 DU

 

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

 

Last Rnd no DU!! Finishes on Wall Walks!!

 

CFA LITE Options:
Int3 – 30/22kg
Beg1 – 25/20kg; Half WW; SU
Beg2 – 22/15kg; 1 Step WW;
Beg3 – 20/12kg; Worm Walk; 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!