Featured Image – Open Workout 23.2 – Live Announcement!!! (Image courtesy of CrossFit, Inc.)

 

 

 

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 – 230223

 

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

 

1) The Open Athletes – Please note deloaded training below!

Hang Snatch (squat), Snatch (squat) – E90sOn90s for 9 min (6 sets) (Count sets >75% 1RM, Max Day)
Open Athletes – Hang Snatch (squat), Snatch (squat) 2-2-2-2-2 (50-60% 1RM)

Score = Load
NB – drop btwn reps

 

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

 

Substitutions:

Shoulder –
HS/S – cleans

Back –
HS/S – Light or Hip Thrusters

Knee –
HS/S – Lighter (partial) or Hip Thrusters

 

then…

 

2) Repeat from 10 March 23…

AMRAP the following for 15 min:
50 Mountain Climbers – Jump Change must be a min of 50cm heel to toe! One jump and change is 1 rep!
200m Run
10 Push-ups
10 Sit-ups
5 Snatches (squat) (50kg/33kg)

 

Score = Total Reps
The Open Athletes – only 6 min

 

CFA LITE Options:
Home-Based – DB/KB/BP 25/15kg – 8 Reps
Int1 – 45/30kg
Int2 – 43/28kg
Int3 – 40/25kg, 22.5/15kg
Beg1 – 30/20kg, 20/12kg, PU (ts)/PU (ts dwn/kns up)
Beg2 – 25/15kg, 15/10kg, 7 PU (ts)/10 PU (kns)
Beg3 – 15/10kg, 12/8kg, 10/7 PU (kns)

 

Substitutions:
Shoulder –
Mnt Climbers – Fine
Run – Fine
Push-ups – Plus Push-ups (3 = 1 rep)
Sit-ups – Fine (involved arm on chest)
Sn – cleans

Back –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Front Bridge (20s)
Sn – Light or Hip Thrusters

Knee –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Fine
Sn – Light (partial) or Hip Thrusters

 

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!