Featured Image – Thuba and Brenton on Hand Stand Pushups… Thuba is going RX while Brenton is scaling to an intermediate option with the use of abmats for a riser! Beginners scale further down to Piked Pushups of various appropriate difficulty! CrossFit is universally scalable making it accessible to all!

 

 

Week 3 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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 10323

 

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 Test 1a,b/2/3/4 – past Fri, Mon and Tues!

 

1) OHS 4 (2 each side) – E90sOn90s for 9 min (6 Rnds) (Max Day)

 

Score = Load
Open Ath – climb to 2 sets of 80% 1RM

 

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

 

then…

 

2) NB – TC Member Test 4

Complete the following FT:
27-21-15 DB Overhead Squat (22.5/15kg)
9-6-3 Wall Walks
27-21-15 Box Jump Overs (61cm/51cm) (NB – only step-down)

 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed
Open Ath Testing Fri – 21-15-9 and 6-4-2 on WW

CFA LITE Options:
Int1 – 22.5/15kg; 8-5-2 WW
Int2 – 22.5/15kg; 7-4-2 WW
Int3 – 20/12kg; 6-3-2 WW
Beg1 – 15/10kg; 9-6-3 Half WW
Beg2 – 10/7kg; 9-6-3 1-step WW
Beg3 – 7/5kg; 9-6-3 WormW

 

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!