Featured Image – Big Public Holiday class last week! So good seeing members getting at it early, even on a public holiday… making themselves fitter and better human beings!!

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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 – 270323

 

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

 

2 Class Options today!!
1) For the TC Members who have not completed Open Workout 23.2A, B…. complete today as it is your first and 2nd Re-tests (T1a,1b)! TC Members will warmup their thrusters during the Front Squats.
2) For the rest complete Front Squats and the Metcon

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 3 – E2ndMon2ndm for 10 min (5 Rnds, 80% 1RM)

Score = Loading
TC Members – Thruster warmup – 1-2 reps E2ndMon2ndm for 10 min (5 Rnds, Max Day)

 

CFA LITE:
Keep loading so that great form can be maintained

 

then…

 

2a) ONLY TC Members Re-Test (REST OF CLASS SEE ALTERNATIVE WORKOUT BELOW) – Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

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…complete the following …

 

2b) AMRAP 20 min of:
5 Target Burpees (to pull-up bar)
7 Pull-ups
9 Single Arm DB Thrusters (22.5kg/15kg)
10 Shuttle Runs (1 rep = 50 ft i.e. 20x 7.62m is 10 shuttles)

 

Score = Total Reps

NB – 31 Reps/Rnd

 

CFA LITE Options:
Beg1 – 15/10kg; PU (P/G)
Beg2 – 10/7.5kg; RR (1/0.5m)
Beg3 – 7/5kg; RR (0.5/0m)

 

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!