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

 

 

 

Week 2 of 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 – 250223

 

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

REMINDER – CrossFit Class starts 8:00 from today on Saterdays!

 

You have until late on Monday to get your test done!
Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

 

1) Reminder – we will be testing the Open Workout from today through to Monday.

ENSURE YOU BOOK ON ITENSITY FOR FRIDAY NIGHT LIGHTS AND ALL CLASSES!!

Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

 

Open Workout 23.2A AND 23.2B: (https://games.crossfit.com/workouts/open/2023/2)

 

Open Workout 23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

 

Score = Total Reps
NB – One shuttle run = 1 Rep = 50 ft = 15.24m (I.e. 25 ft = 7.62m down the field of play and 25 ft = 7.62m back).

 

straight into …

 

Open Workout 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

 

Score = Max Load
Total Workout time (23.2A and B) – 20 min

 

TEST VARIATIONS and CFA LITE:
Rx’d (all ages)
♀ Burpee pull-ups, 50-ft shuttle run
♂ Burpee pull-ups, 50-ft shuttle run

Beg1:
Burpee Pull-ups (PU bar set at mid-point between wrist and elbow)

Scaled (all ages) – Beg2
♀ Burpees, 50-ft shuttle run
♂ Burpees, 50-ft shuttle run

Foundations – Beg3
Burpees (elevate hand height as needed)

NB – NOTE:
The athlete begins by standing with the feet together underneath a pull-up bar.
• While standing with the hips and knees straight, extend the arms overhead.
– The arms must be in line with the torso when viewed from profile.
• Touch the thumbs of each hand together and extend the fingers.
• The athlete’s fingers cannot touch the pull-up bar in the measuring position.
– The pull-up bar must be above the athlete’s fingertips.
• Clearly show the measurement process during the video submission.
• An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
– Surfaces that aid in jumping or rebounding, such as spring-floors, are not permitted.

See (https://games.crossfit.com/workouts/open/2023/2) for all detailed movement standards!

 

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!