Featured Image – Some Re-Testing of Open Workout 21.1!!! … FUN TIMES!!!!
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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ONLINE WHITEBOARD/COACHING – 220223
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
NB – TC Members complete TC re-test
For the rest complete alternative workout for 21.3 and then all complete 21.4
1) New Year, New You TC Post-Test 3A, B…
Open Workout 21.3
Go view the announcement at: https://games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021/3 and https://games.crossfit.com/workouts/open/2021/4
CrossFit Games – Open Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
21.4 begins immediately upon completing
or reaching the time cap for 21.3.
♀65 lb.
♂95 lb.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Teenagers 14-15
♀45 lb.
♂65 lb.
Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
Beg2 – Lighter
See Foundations for Beg3
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.
WORKOUT 21.4
Time begins immediately following the
completion of 21.3.
Time cap: 7 min
Score = Load
WORKOUT VARIATIONS NOTES
None
WORKOUT 21.3 – FOUNDATIONS (Beg3)
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
21.4 begins immediately upon completing or
reaching the time cap for 21.3.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.
FOR THE REST COMPLETE…
1b) For time:
3 Rnds of:
15 front squats (43/29kg)
25 Deficit HSPU (15cm/9cm) (Rnd 1) – Strict HSPU (Rnd 2) – HSPU (Rnd 3)
15 thrusters (43/29kg)
Rest 1 min between Rnds
TC – 15 min
Score = Time/TC plus 15min/rep missed
Open Athletes – 10 FS, 10 Thr and 15 HSP Variations
CFA LITE Options:
Int1 – 6/3cm – Floor
Int2 – 3/1.5cm – 1/2 Abm
Int3 – 40/27kg; Floor – 2/3 Abm
Beg1 – 35/25kg; PPU (61/51cm) – PPU (51cm/flr)
Beg2 – 30/20kg; PPU (51cm/fl) – PPU (Fl/kns 2 abm)
Beg3 – 20/12kg; PPU (Fl/2x abm)
then … At 15 min to 22 min …
2) All – complete WORKOUT 21.4
Complete the complex for Max Load
1 Deadlift
1 Clean
1 Hang clean
1 STOH
Time cap: 7 min.
Score = Load
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!
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