Featured Image – Claudine testing in class on Open workout 23.3, as the class and Caoch Sam encourages her!!

Featured Image – Open Workout 23.3 kick’s off this Friday… catch the live announcement on Thurs/Friday SA time at games.crossfit.com!

 

 

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)  

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ONLINE WHITEBOARD/COACHING – 060323

 

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

 

1) Last completed 12 July 2021 – AMRAP the following for 14 min:
Min 1 – AMRAP Pistols (alt.)
Min 2 – AMRAP Turkish Get-up Sit-up (30s Non-Dom, 30s Dom) (25kg/15kg)

 

Score = Total Reps

 

CFA LITE Options:
Home Based – RX uses 25/15kg
Int1 – Same RX
Int2 – 22.5/15kg; Pistol (Green/Hold Rings)
Int3 – 20/12kg; Pistol (Hip Crease just above Hor)
Beg1 – 15/10kg; Lunges or Box Pistol (near Horiz)
Beg2 – 10/7.5kg; Lunges
Beg3 – 7.5/5kg; Static Lunges

 

then…

 

2) AMRAP the following for 15 min:
200m Run
10 Burpee Pull-ups
5 Burpee Box Jump-Overs (76cm/61cm)

 

Score = Total Reps

 

CFA LITE Options:
Beg1 – BBJO 61/51cm; Bp-PU (mid-forearm)
Beg2 – BBSO 61/51cm; Bp-PU (bar top of head)
Beg3 – BBSO 51/41cm; Bp only

 

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!