Featured Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!!

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

 

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 060124

 

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) Clean (squat) and Jerk (any) – EMOM 10 min (Climb to a Max Day)

 

Score = Load

 

LITE:
Keep loading so that great form is maintained!
Beg – power clkean plus front squat allowed. Push Press also allowed!

 

then…

 

2) Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

 

Score = Total Reps

 

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg (115 lb), and 61 kg (135 lb).

 

TEST VARIATIONS
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+ (Beg2)
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar
pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar
pull-ups

 

23.1: (14.4 REPEAT) – FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

 

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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!