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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 – 230324

 

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) Practice Bar Muscle-ups for 25 min:
– Feet on Box/Wall – Hips to Bar
– Feet on Box/Wall – Hips to Bar and Sit-up to dip position
– Jumping Muscle-up – Focus on
– Reclined (feet on floor) Mup
– Rig – Hips to Bar Drills
– If appropriate – Bar MU attempts or Pull-ups/Dips

 

Score = For Quality

 

then…

 

2) CrossFit Games – Open Workout 22.2 (https://games.crossfit.com/workouts/open/2022/2)

 

OPEN WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

♀ 155 lb (70kg)
♂ 225 lb (102kg)

 

Time cap: 10 minutes

Score = Time/Tc plus 1 sec/rep missed

 

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 155 lb
♂ 225 lb

Scaled (Ages 16-54)
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees

Teenagers 14-15 (Beg1)
♀ 95 lb
♂ 135 lb

Scaled Teenagers 14-15
♀ 55 lb, may step over bar on burpees
♂ 75 lb, may step over bar on burpees

Masters 55+ (Int2)
♀ 125 lb
♂ 185 lb

Scaled Masters 55+ (Beg2)
♀ 85 lb, may step over bar on burpees
♂ 115 lb, may step over bar on burpees

 

WORKOUT 22.2 – FOUNDATIONS (Beg3)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Burpees
♀ 55 lb
♂ 75 lb
Time cap: 10 minutes

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
deadlift are 102 kg (225 lb), 83 kg (185 lb), 70 kg (155 lb), 61 kg (135 lb), 56 kg (125 lb), 52 kg (115 lb), 43 kg (95 lb),
38 kg (85 lb), 34 kg (75 lb), and 25 kg (55 lb).

Itensit sumup – Tc – 10 min ; WOD VARIATIONS Rx (Ages 16-54) 102/70kg ; Scaled (Ages 16-54) 61/43kg, step over bar ; Teenagers 14-15 (Beg1) 61/43kg ; Scaled Teenagers 14-15 34/25kg, step over bar ; Masters 55+ (Int2) 83/56kg ; Scaled Masters 55+ (Beg2) 52/38kg, step over bar ; FOUNDATIONS (Beg3) – 25/34kg, plain bps (elevated bps) ; https://games.crossfit.com/workouts/open/2022/2

See mvt stds…but a few NB points listed below:
• Stepping over is NOT permitted.
• The athlete does NOT need to use a two-foot takeoff.
• Touching the barbell on the jump or step-over is a “no rep.”
• The athlete must be perpendicular to and facing the barbell before starting the next rep.
• Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
• If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• Athletes may NOT wear gymnastics grips during this workout.
• Foundations – Normal burpees or elevated burpees allowed

 

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!