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 – 010324

 

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

 

View all the Movement Standards at: https://games.crossfit.com/workouts/open/2024/1

 

 

Featured Video – Video courtesy of CrossFit, Inc.

 

CFG Open Workout 24.1 – 1 Arm DB Snatch, Lateral Bps

 

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell 

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell 

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell 

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell 

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell 

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

 

Time cap: 15 

 

Score = Time/TC plus 1 sec/rep missed

♀ 35-lb dumbbell ♂ 50-lb dumbbell

 

NOTES

• You may start w either arm

• You may not switch arms in the middle of a set of snatches

• no floor plan 

• Tiebreak – take time after 21 burpees and after 15 burpees 

• Gymnastics grips are NOT allowed 

 

WORKOUT VARIATIONS and CFA LITE:

Rx’d: (Ages 16-54)

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell Teenagers 14-15:

♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

Masters 55+:

♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54) Beg1

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell Scaled Teenagers 14-15: Beg2

♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell

Scaled Masters 55+: Beg2

♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbel

 

Summary – Rx’d: (Ages 16-54) – 22.5/15kg ; Teenagers 14-15 / Masters 55+ / Scaled: (Ages 16-54) Beg1 – 15/10kg ; Scaled Teenagers 14-15 / Scaled Masters 55+ Beg2 – 10/5kg 

 

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!