Featured Video/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!! (Featured Image/Video courtesy of CrossFit, Inc.)
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 – 260224
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) CrossFit Games – Open Workout 21.3 and 21.4
Go view the announcement at: https://games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021/3 and https://games.crossfit.com/workouts/open/2021/4
CrossFit Games – Open Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
21.4 begins immediately upon completing
or reaching the time cap for 21.3.
♀65 lb.
♂95 lb.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Teenagers 14-15
♀45 lb.
♂65 lb.
Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
Beg2 – Lighter
See Foundations for Beg3
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.
WORKOUT 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.
Time cap: 7 min
Score = Load
WORKOUT VARIATIONS NOTES
None
WORKOUT 21.3 – FOUNDATIONS
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
21.4 begins immediately upon completing or
reaching the time cap for 21.3.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.
WORKOUT 21.4 – FOUNDATIONS
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time cap: 7 min.
Score = Load
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
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!
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