Featured Image – When “husband and wife TO BE”… have “a moment” during Open Workout 23.2A… Anrike “Kriek” and JP on Open Workout 23.2A! 

 

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 – 270223

 

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 – New TC Members have testing this week!

REMINDER – CrossFit Open Athletes please log your scores!!

 

3 Class Options today!!

1a) Those who have not completed Open Workout 23.2A, B please complete today!!
For the TC Members who have not completed Open Workout 23.2A, B…. complete today as it is your first and 2nd Pre-test (T1a,1b)!

1b and c) For the rest complete the 2nd and 3rd Workout below (1b & c)!!

1a) Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

 

1) 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!

FOR THE REST…

 

1b) Complete the following FT:
42-30-18 DB Snatch (22.5kg/15kg)
42m-30m-18m HS Walk

 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed
NB – DB Snatch – any snatch

…straight into 1km Burden run at 12 min. I.e. Rest to 12 min if completed before TC.

 

CFA LITE Options:
Int2 – 36-27-15m
Int3 – 27-21-15m or WW 9-7-5; 20/12kg;
Beg1 – 15/10kg; Half WW 9-7-5
Beg2 – 10/7.5kg; 1 Step WW 9-7-5
Beg3 – 7/5kg; Worm Walk 9-7-5

 

straight into 1c…at 12 min…

 

1C) 1km Burden (25kg/15kg) Run FT

 

TC – 10 min (Total TC – 22 min)

Score = Time or TC plus 1 sec/rep missed

 

CFA LITE:
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 10/5kg
Beg3 – no burden

 

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!