Featured Image – Testing at our Friday Night Lights … FUN TIMES!!!! Closest … Coach Thando judging Don!!

 

 

 

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, 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)  

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ONLINE WHITEBOARD/COACHING – 210223

 

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) E90son90s for 12 min (4 Rnds):
1st Rnd – Front Squat 5-3-2-1 (70% – 80% – 85% – 90% of 1 RM)
2nd Rnd – RM C2B Pull-ups

 

Score = Load

NB – BE SAFE BEFORE THE OPEN – ONLY DO THE SET LOAD IF YOU BEEN CONSISTENT WITH YOUR SQUATTING!
NB – TC Members only do Front Squat… no pull-ups

 

CFA LITE Options:
Beg1 – C2B PU (P/G)
Beg2 – RR (1/1.5m)
Beg3 – RR (0.5/1m)

 

then…

 

TC Members complete 2a), while the rest complete 2b)… Complete

2a) New Year, New You TC Post-Test 2…

CrossFit Games – OPEN WORKOUT 21.2 (Repeat of 17.1) https://games.crossfit.com/workouts/open/2021

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

 

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations
*See Metric Equivalents below*
Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)

 

*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.). 24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

 

 

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the
hang squat snatches.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

 

For the Rest…

 

2b) For time:
10-20-30-40-50 DB Power Clean, STOH (22.5kg/15kg)
10-15-20-25-30 Box Jump Overs but step off (61cm/51cm)

 

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

NB – Must step-off Box (no jumping off or rebounds allowed)
NB – alternate DB Power Clean, STOH as needed

 

CFA LITE Options:
Int3 – 20/12kg
Beg1 – 15/10kg; BSO (61/51cm)
Beg2 – 10/7kg; BSO (51cm)
Beg3 – 7.5/5kg; BSO (41cm)

 

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!