Categorized as: CrossFit

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 March 2022

Featured Image – Repost from @crossfitgames 
・・・
The CHAMP is here! Don’t Miss the LIVE Announcement of CrossFit Open Workout #22point2!

The 2022 NOBULL CrossFit Games season continues with the second week of the CrossFit Open.

Tune in to watch @emma.lawson_5 🇨🇦 vs @laurahorvaht 🇭🇺 and @justinmedeiros34 🇺🇸 vs. @saxon_panchik 🇺🇸 , live from Ohio.

📆 Thursday, March 3
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 4)
📺 Games.CrossFit.com

The 2022 Live Announcements are your guide to the Open workouts. With each Open workout reveal, learn useful tips, familiarize yourself with workout guidelines, and cheer on your favorite athletes as they throw down LIVE.

Be a part of fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
@CrossFit @CrossFitAffiliates
#CrossFitOpen #CrossFit #Fitness #Sports #IntheOpen #CrossFitCommunity 🎨 @erickdiazsoto

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 020322 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) The Open Athletes – Please note deloaded training below!

Hang Snatch (squat), Snatch (squat) – E90sOn90s for 9 min (6 sets) (Count sets >75% 1RM, Max Day)
Open Athletes – Hang Snatch (squat), Snatch (squat) 2-2-2-2-2 (50-60% 1RM)

Score = Load
NB – drop btwn reps

**Home-based –
Hang Snatch (squat) RM, Snatch (squat) RM – E3rdMon3rdM for 12 min (4 sets)

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

Substitutions:

Shoulder –
HS/S – cleans

Back –
HS/S – Light or Hip Thrusters

Knee –
HS/S – Lighter (partial) or Hip Thrusters

 

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

 

then…

 

2) AMRAP the following for 14 min:
12 Airsquats
24 sec X-Bridge Left
24 sec X-Bridge Right
24 HS (freestanding) w Opposite Shoulder Taps
2 Snatches (squat) (50kg/33kg)

Score = Total Reps
NB – Open Athletes do 6 min

 

CFA LITE Options:
Home-Based – DB/KB/BP 25/15kg – 15 Reps PP
Int1 – 45/30kg; 20 HS (at wall) w opp sh taps
Int2 – 43/28kg; 12 HS (at wall) w opp sh taps
Int3 – 40/25kg, 22.5/15kg, Half X/Bridge (arm up), HS Weight Transfers
Beg1 – 30/20kg, 20/12kg, S/Bridge, Opp Sh Taps (Rev – Half WW)
Beg2 – 25/15kg, 15/10kg, S/Bridge, Piked Opp Sh Taps (61/51cm)
Beg3 – 15/10kg, 12/8kg, Kneeling S/Bridge, Piked Hold (Opp Sh Taps)

 

CFA LITE Options:
Home-Based – DB/KB/BP 55/35kg – 15 Reps PP
Int1 – 100/65lb; 20 HS (at wall) w opp sh taps
Int2 – 95/60lb; 12 HS (at wall) w opp sh taps
Int3 – 90/55lb, 50/35lb, 1/2 X/Bridge (arm up), HS Weight Transfers
Beg1 – 65/45lb, 45/25lb, S/Bridge, Opp Sh Taps (Rev – Half WW)
Beg2 – 55/35lb, 35/20lb, S/Bridge, Piked Opp Sh Taps (61/51cm)
Beg3/TC – 35/20lb, 25/15lb, Kneeling S/Bridge, Piked Hold (Opp Sh Taps)

 

Subs:
Shoulders –
Airsquats – Fine
Sn – cleans
Alt. Jump Lunges – Fine
X-Bridge – Fine (scale as needed) or Front Bridge Hold only
HS w Opp Sh Taps – Push-up hold w Opp sh taps

Back –
Airsquats – Fine
Sn – Light or Hip Thrusters
Alt. Jump Lunges – Static Lunges
X-Bridge – Fine (scale as needed)
HS w Opp Sh Taps – Push-up hold w Opp sh taps

Knee –
Airsquats – Fine
Sn – Light (partial) or Hip Thrusters
Alt. Jump Lunges – Static Lunges (limit depth)
X-Bridge – Fine (scale as needed)
HS w Opp Sh Taps – Fine (watch kick-up/drop-down OR Rev Wall Walk)

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 March 2022

Featured Image – Repost from @crossfitgames 
・・・
The CHAMP is here! Don’t Miss the LIVE Announcement of CrossFit Open Workout #22point2!

The 2022 NOBULL CrossFit Games season continues with the second week of the CrossFit Open.

Tune in to watch @emma.lawson_5 🇨🇦 vs @laurahorvaht 🇭🇺 and @justinmedeiros34 🇺🇸 vs. @saxon_panchik 🇺🇸 , live from Ohio.

📆 Thursday, March 3
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 4)
📺 Games.CrossFit.com

The 2022 Live Announcements are your guide to the Open workouts. With each Open workout reveal, learn useful tips, familiarize yourself with workout guidelines, and cheer on your favorite athletes as they throw down LIVE.

Be a part of fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
@CrossFit @CrossFitAffiliates
#CrossFitOpen #CrossFit #Fitness #Sports #IntheOpen #CrossFitCommunity 🎨 @erickdiazsoto

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 020322 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) OHS 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load
Open Athletes – 3 sets of 2 (80% 1RM)

 

then…

 

2) Last Completed 22 Oct 2019…and 22 March 2021

Complete the following FT:
21-15-9 of:
OH Walking Lunges (45kg/30kg)
C2B Pull-ups

Into…

12-9-6 of:
OH Walking Lunges (60kg/40kg)
Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-Based – DB/KB/BP 25kg/15kg – BOR (double reps); OH WL 1st 27-21-15 and 2nd 21-15-9
Scaling Dips – Home-based Scaling Push-ups
Int1 – same, 9-6-3 MU
Int2 – 40/27kg, 55/37kg, 20/12kg, PU, B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – 35/25kg, 50/35kg, 20/12kg, PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – 30/20kg, 45/30kg, 15/10kg, PU(P/G) both, RD (B/P)
Beg2 – 20/12kg, 25/15kg, 12/8kg, RR (1/0.5m), S/PD(str)
Beg3 – 15/9kg, 20/12kg, 8/5kg, RR (0.5/0m), S/PD(bnt)

 

Substitutions:

Shoulder –
OH WL – Front Rack
C2B/MU – Rev Grip If strict 60% reps)/RR/BOR
Dip – Plus Pushups 3 for 1

Back –
OH WL – Lighter or Hip Thrusters (2 for 1)
C2B/MU – Fine (watch jump up and drop off – strict 60%)
Dip – Fine

Knee –
OH WL – Cycle or Sled Drag or Weighted Walk or Hip Thrusters (2 for 1)
C2B/MU – Fine (watch jump up and drop off – strict 60%)
Dip – Fine

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 March 2022

Featured Image – Wilma on Wall Walks while completing her testing on Open Workout 22.1… there is still time to REGISTER … you have until Monday (tonight) evening to Register and Test, so please SIGN-UP ASAP at games.crossfit.com  

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

Featured Video – a video from the CrossFit Games on the Open (what to expect, divisions and what to remember).

 

ONLINE WHITEBOARD/COACHING – 010322 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) AMRAP the following for 10 min:
Min 1 – TNG Power Cleans (0-29 sec), TNG Deadlifts (30-59 sec) (60kg/40kg)
Min 2 – Handstand Walking (m)

Score = Total Reps

 

CFA LITE Options:
RX sub – DB/KB/BP – 25kg/15kg (divide reps by 1.5)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg; HSW or Weight Shift (3 = 1 rep)
Beg1 – 45/30kg; 15/10kg; PPU (61cn/41cm) opp shlder taps (3 = 1 rep)
Beg2 – 35/22kg; 12/8kg; PPU (41cm/flr) opp shlder taps (3 = 1 rep)
Beg3 – 25/17kg; 8/5kg; Push-up hold (opp shlder taps, 3 = 1 rep)

 

Substitutions:
Shoulder –
DL/PC – Fine or just Deads
HSW – Beg3

Back –
DL/PC – rather weighted and banded hip thrusters
HSW – Beg3

Knee –
DL/PC – Fine
HSW – fine but watch kick-up/down or scale to LITE

 

then…

 

2) AMRAP 12 min of:
100 DU
21 T2B
21 DB Hang Power Clean (22.5x2kg/15kgx2)

Score = Total Reps

 

CFA LITE Options:
RX BOR 22.5kgx2/15kgx2
Int1 – 90 DU
Int2 – 80 DU; 20kgx2/15kgx2; 17 T2B
Int3 – 70 DU; 20kgx2/12kgx2; 14 T2B
Beg1 – 100 SU; 15kgx2/10kgx2; HLR (or Lying F2H)
Beg2 – 90 SU; 12kgx2/8kgx2; HKR (or Lying K2H)
Beg3 – 70 SU; 8kgx2/5kgx2; Sitting (K2C)

 

Substitutions:

Shoulder –
DU – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
HPC – Fine

Back –
DU – Airbike 20/14 cal
T2B – F/Bridge 60 sec/Rnd
HPC – Lighter and reduced height or Hip Thrusters

Knee-
DU – Fine or same as back
T2B – Fine or LITE
HPC – Fine

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Mon, 28 February 2022

Featured Image – Wilma on Wall Walks while completing her testing on Open Workout 22.1… there is still time to REGISTER … you have until Monday (tonight) evening to Register and Test, so please SIGN-UP ASAP at games.crossfit.com  

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

Featured Video – a video from the CrossFit Games on the Open (what to expect, divisions and what to remember).

 

ONLINE WHITEBOARD/COACHING – 280222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

Only those who need to Re-test 22.1 should re-test today (i.e. those who may be on the “bubble” of qualification)! Those who missed Testing last week please test 22.1 today!

 

For the Rest…

 

NB – Open Athletes do not test 1RM … see maintenance training!

1) 1 RM Testing:
a) Strict Press
b) Front Squat

Score = Load A
Score = Load B

*OPEN Athletes – Front Squat 3-2-1 (80% – 85% – 90% of 1 RM)

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

**Home-based –
Min 0-1,5 min – Front Squat RM TEST for Max Total Loading
Min 1.5-3 min – Strict Press RM TEST for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

 

Substitutions:

Shoulder –
FS – Fine
SP – Plus Push-ups

Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups

Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine

 

then…

 

2) Last completed 15 March 2021…

Complete 3 Rnds of the following for Max Reps:

AMRAP 3 min:
10 Thrusters (45kg/30kg)
10 C2B Pull-up

Rest 3 min…

Score = Total Reps

 

CFA LITE Options:
RX – 45/30kg ; BOR sub for Pull-ups 15 reps
Int1 – 45/30kg; 8 C2B PU
Int2 – 43/29kg; 10 PU
Int3 – 40/28kg; 8 PU
Beg1 – 35/25kg; 10 PU (G/P)
Beg2 – 25/17kg; RR (1/0.5m)
Beg3 – 20/12kg; RR (0.5/0m)

 

CFA LITE Options – USA Equivalents:
RX – 100/65lb ; BOR sub for Pull-ups 15 reps
Int1 – 100/65lb; 8 C2B PU
Int2 – 95/63lb; 10 PU
Int3 – 90/60lb; 8 PU
Beg1 – 75/55lb; 10 PU (G/P)
Beg2 – 55/35lb; RR (1/0.5m)
Beg3 – 45/25lb; RR (0.5/0m)

 

Substitutions:
Shoulder –
Thr – Front Squat
C2B/PU – Rev Grip/RR/BOR

Back –
Thr – Lighter or Hip Thrusters (2 for 1)
C2B/PU – Fine (watch jump up and drop off – strict 60%)

Knee –
Thr – Cycle or Sled Drag or Weighted Walk
PU – Fine (watch jump up and drop off – strict 60%)

 

OR…

 

CrossFit Games – Open Workout 22.1 (https://games.crossfit.com/workouts/open/2022)

 

WORKOUT 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

 

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ Wall walks, 35-lb dumbbell, 20-in box
♂ Wall walks, 50-lb dumbbell, 24-in box

Scaled (Ages 16-54) – Beg1
♀ Scaled wall walks, 20-lb dumbbell, 20-in box*
♂ Scaled wall walks, 35-lb dumbbell, 24-in box*

Teenagers 14-15 -Int3
♀ Wall walks, 20-lb dumbbell, 20-in box
♂ Wall walks, 35-lb dumbbell, 24-in box

Scaled Teenagers 14-15
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

Masters 55+ – Int3
♀ Wall walks, 20-lb dumbbell, 20-in box*
♂ Wall walks, 35-lb dumbbell, 24-in box*

Scaled Masters 55+ – Beg1 Masters only
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

 

CFA LITE Options:
See above
Beg2 (Foundations) – BearW 4.572m (1 rep – 1.524m); 10/5kg; 30.48cm BSO

*All scaled divisions and Masters 55+ may step up on box jump-overs.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb), 15 kg (35 lb), 10 kg (20 lb), and 5 kg (10 lb). Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches Wall Walk – measures and mvt standards…
• Mark a tape line to designate the start/finish line.
• Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches (139.7cm). For men, the distance is 60 inches (152.4cm). This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches (25.4cm) of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
• Both hands must remain on the tape until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line for the 10-inch (25.4cm) mark before the athlete can descend.
• Any part of the hand may touch the tape line
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Scaled WW:
• Mark a tape line that measures 55 inches (139.7cm) from the wall to the edge of the tape that is CLOSEST to the wall.
• The line must be 2 inches wide.
WALL WALK (SCALED ONLY)
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line. Both hands must remain in front of the tape until both
feet are on the wall.
• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line.
• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

NB on BJO/BSO:
Do NOT angle the box and jump or step up on the
corner.
• A lateral jump over the box (starting with the feet parallel to the box) IS permitted.
• Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT
permitted.
• see mvt stads for the rest and the floor plan (i.e. db 9 feet from wall – 2.74m)!
https://s3.amazonaws.com/crossfitpubliccontent/CFG22-1_Scorecard8435_Foundations-sn77ehdys-3e.pdf
https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Sat 26 February 2022

Featured Image – Kelly on the DB Snatches while completing her testing on Open  Workout 22.1… there is still time to REGISTER … you have until Monday evening to Register and Test, so please SIGN-UP ASAP at games.crossfit.com  

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

Featured Video – a video from the CrossFit Games on the Open (what to expect, divisions and what to remember).

 

ONLINE WHITEBOARD/COACHING – 260222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

For those who have completed Workout 22.1… chat to the Coaches for your alternative!

 

CrossFit Games – Open Workout 22.1 (https://games.crossfit.com/workouts/open/2022)

 

WORKOUT 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

 

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ Wall walks, 35-lb dumbbell, 20-in box
♂ Wall walks, 50-lb dumbbell, 24-in box

Scaled (Ages 16-54) – Beg1
♀ Scaled wall walks, 20-lb dumbbell, 20-in box*
♂ Scaled wall walks, 35-lb dumbbell, 24-in box*

Teenagers 14-15 -Int3
♀ Wall walks, 20-lb dumbbell, 20-in box
♂ Wall walks, 35-lb dumbbell, 24-in box

Scaled Teenagers 14-15
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

Masters 55+ – Int3
♀ Wall walks, 20-lb dumbbell, 20-in box*
♂ Wall walks, 35-lb dumbbell, 24-in box*

Scaled Masters 55+ – Beg1 Masters only
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

 

CFA LITE Options:
See above
Beg2 (Foundations) – BearW 4.572m (1 rep – 1.524m); 10/5kg; 30.48cm BSO

*All scaled divisions and Masters 55+ may step up on box jump-overs.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb), 15 kg (35 lb), 10 kg (20 lb), and 5 kg (10 lb). Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches Wall Walk – measures and mvt standards…
• Mark a tape line to designate the start/finish line.
• Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches (139.7cm). For men, the distance is 60 inches (152.4cm). This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches (25.4cm) of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
• Both hands must remain on the tape until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line for the 10-inch (25.4cm) mark before the athlete can descend.
• Any part of the hand may touch the tape line
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Scaled WW:
• Mark a tape line that measures 55 inches (139.7cm) from the wall to the edge of the tape that is CLOSEST to the wall.
• The line must be 2 inches wide.
WALL WALK (SCALED ONLY)
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line. Both hands must remain in front of the tape until both
feet are on the wall.
• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line.
• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

NB on BJO/BSO:
Do NOT angle the box and jump or step up on the
corner.
• A lateral jump over the box (starting with the feet parallel to the box) IS permitted.
• Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT
permitted.
• see mvt stads for the rest and the floor plan (i.e. db 9 feet from wall – 2.74m)!
https://s3.amazonaws.com/crossfitpubliccontent/CFG22-1_Scorecard8435_Foundations-sn77ehdys-3e.pdf
https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Fri 25 February 2022

Featured Image – REMEMBER TO SIGN-UP ONLINE FOR THE CROSSFIT GAMES!! DEADLINE TO REGISTER IS BY MONDAY EVE (28 FEB) WHEN SCORE SUBMISSION IS DUE FOR CROSSFIT ALGOA!!

Repost from @crossfitgames 
・・・
PARTY!
Watch the kickoff of the CrossFit Open and the 2022 NOBULL CrossFit Games season with the LIVE announcement of Open workout #22point1!

📆 Thursday, Feb. 24
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, Feb.25)
📺 Games.CrossFit.com

Tune in to watch @pvellner vs. @nohlsen and @daniellebrandon7 vs. @bethanycf, live from Colorado.

2022 Live Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.

Get ready to have some fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.

#CrossFitGames #CrossFit #Fitness #Workout #Sports #CrossFitCommunity 🎨 @erickdiazsoto

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

Featured Video – a video from the CrossFit Games on the Open (what to expect, divisions and what to remember).

 

ONLINE WHITEBOARD/COACHING – 250222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

NB – T/Challengers….see Mon – Wed for Re-Testing!

 

1) Reminder – Classes run as normal but we will be testing the Open Workout from today through to Monday.

Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

 

CrossFit Games – Open Workout 22.1 (https://games.crossfit.com/workouts/open/2022)

 

WORKOUT 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

 

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ Wall walks, 35-lb dumbbell, 20-in box
♂ Wall walks, 50-lb dumbbell, 24-in box

Scaled (Ages 16-54) – Beg1
♀ Scaled wall walks, 20-lb dumbbell, 20-in box*
♂ Scaled wall walks, 35-lb dumbbell, 24-in box*

Teenagers 14-15 -Int3
♀ Wall walks, 20-lb dumbbell, 20-in box
♂ Wall walks, 35-lb dumbbell, 24-in box

Scaled Teenagers 14-15
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

Masters 55+ – Int3
♀ Wall walks, 20-lb dumbbell, 20-in box*
♂ Wall walks, 35-lb dumbbell, 24-in box*

Scaled Masters 55+ – Beg1 Masters only
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*

CFA LITE Options:
See above
Beg2 (Foundations) – BearW 4.572m (1 rep – 1.524m); 10/5kg; 30.48cm BSO

*All scaled divisions and Masters 55+ may step up on box jump-overs.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb), 15 kg (35 lb), 10 kg (20 lb), and 5 kg (10 lb). Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches Wall Walk – measures and mvt standards…
• Mark a tape line to designate the start/finish line.
• Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches (139.7cm). For men, the distance is 60 inches (152.4cm). This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches (25.4cm) of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
• Both hands must remain on the tape until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line for the 10-inch (25.4cm) mark before the athlete can descend.
• Any part of the hand may touch the tape line
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Scaled WW:
• Mark a tape line that measures 55 inches (139.7cm) from the wall to the edge of the tape that is CLOSEST to the wall.
• The line must be 2 inches wide.
WALL WALK (SCALED ONLY)
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line. Both hands must remain in front of the tape until both
feet are on the wall.
• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line.
• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

NB on BJO/BSO:
Do NOT angle the box and jump or step up on the
corner.
• A lateral jump over the box (starting with the feet parallel to the box) IS permitted.
• Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT
permitted.
• see mvt stads for the rest and the floor plan (i.e. db 9 feet from wall – 2.74m)!
https://s3.amazonaws.com/crossfitpubliccontent/CFG22-1_Scorecard8435_Foundations-sn77ehdys-3e.pdf
https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Thurs 24 February 2022

Featured Image – REMEMBER TO SIGN-UP ONLINE FOR THE CROSSFIT GAMES!! DEADLINE TO REGISTER IS BY MONDAY EVE (28 FEB) WHEN SCORE SUBMISSION IS DUE FOR CROSSFIT ALGOA!!

Repost from @crossfitgames 
・・・
PARTY!
Watch the kickoff of the CrossFit Open and the 2022 NOBULL CrossFit Games season with the LIVE announcement of Open workout #22point1!

📆 Thursday, Feb. 24
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, Feb.25)
📺 Games.CrossFit.com

Tune in to watch @pvellner vs. @nohlsen and @daniellebrandon7 vs. @bethanycf, live from Colorado.

2022 Live Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.

Get ready to have some fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.

#CrossFitGames #CrossFit #Fitness #Workout #Sports #CrossFitCommunity 🎨 @erickdiazsoto

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 240222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) Push Jerk 2 – EMOM 10 min (Build to a Max Da)
*Open Athletes – 2 reps E2ndMon2ndM for 6 min (3 Rnds)

 

Score = Load

 

Subs –
See below

 

then…

 

2) AMRAP 9 min:
12 Wall Balls (9.1kg/6.3kg)
9 Pull-ups
6 Burpees
3 S-HSPU

Score = Total Reps

RX – 10ft/9ft target;
*Open Athletes – AMRAP 4 min

 

CFA LITE Options:
RX – 12 Thruster sub WB (25/15kg); (DB/KB/B-Pack) 18 BOR sub PU (25/15kg)
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg); 1/2 Abm
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), SDHP (16/10kg); PU (P/G); PPU (61/51cm)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), SDHP (12/8kg); RR (1/0.5m), PPU (51cm/flr)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SDHP (8/5); RR (0.5/0m), PPU (flr/kns)

 

CFA LITE Options – USA Equivalents:
RX – 12 Thruster sub WB (55/35lb); (DB/KB/B-Pack) 18 BOR sub PU (55/35lb)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb); 1/2 Abm
Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), PU (P/G); ; PPU (61/51cm)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), RR (1/0.5m), PPU (51cm/flr)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); RR (0.5/0m), PPU (flr/kns)

 

Substitutions:

Shoulder –
WB/Thr – Front Squats
PU – Rev Grip/RR/BOR
Bps – Sr arm
S-HSPU/PPU – plus push-ups (2 for 1)

Back –
WB/Thr – fine or WB Squats (no throw)
PU – Fine (watch jump up and drop off – strict)
Bps – Sr arm
S-HSPU/PPU – fine (watch jump up and drop off) or push-ups

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
PU – Str arm Bp, Rev Grip/RR/2 BOR
Bps – Sr arm
S-HSPU/PPU – fine (watch jump up and drop off) or Lite

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Wed, 23 February 2022

Featured Image – Repost from @crossfitgames 
・・・

What’s your favorite memory from your first #CrossFitOpen?
(and what year was it?)

Official Open badges are available for download at Open.CrossFit.com/resources. Link in bio.
#CrossFitOpen #Fitness #CrossFitCommunity #CrossFit #CrossFitGames

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 220222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

NB – T/Challengers….see last WOD for Re-Testing!

 

1) OHS 5-5-5-5-5 (Count sets >75% 1RM)

Score = Load
Open Athletes – 3 sets of 5

 

then…

 

2) Complete 5 Rnds of the following for time:
60 DU
20 Alt. DB Snatches (22.5kg/15kg)
5 Wall Walks

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home Based – RX 22.5/15kg or 24/16kg
Int1 – 50 DU; 4 WW
Int2 – 45 DU; 20/12kg; 3 WW
Int3 – 40 DU; 15/10kg; 3 WW
Beg1 – 60 SU; 15/10kg; 3 Half WW
Beg2 – 60 SU; 10/7.5kg; 3 Scaled 1 step WW
Beg3 – 50 SU; 7.5/5kg; 3 Worm Walks

 

USA Equivalents – CFA LITE Options:
Home Based – RX 50/35lb or 55/35lb ; B-MU sub – BOR 10 reps each side
Int1 – 50 DU; 4 WW
Int2 – 45 DU; 45/25lb; 3 WW
Int3 – 40 DU; 15/10kg; 3 WW
Beg1 – 60 SU; 35/20lb; 3 Half WW
Beg2 – 60 SU; 20/15lb; 3 Scaled 1 step WW
Beg3 – 50 SU; 15/10lb; 3 Worm Walks

 

Substitutions:

Shoulder –
DU – Fine
DB Snatch – power clean on involved side
WW – scale down or Push-up hold w opp shlder taps (6x reps)

Back –
DU – Calf Pulses
DB Snatch – from hang or hip thrusters
WW – scale down or Push-up hold w opp shlder taps (6x reps)

Knee-
DU – Fine or Calf Pulses
DB Snatch – fine or from hang
WW – Fine

T/Challengers…

 

1) TC Test 3 – AMRAP 18 min of:
400m Run
20 Pull-ups
10 Strict HSPU

Score = Total Reps
RM – 1 attempt at Max Reps

 

CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – 18 PU; (1/2 abm), BOR 40/25kg; 20/15kg
Int3 – 16 PU; (2/3 abm), BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg; PPU (61cm/Flr)
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg; PPU (Flr/Kns)
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg; PPU (Kns)

 

CFA LITE Options – USA Equivalents:
Rx – (BB) BOR 100/65lb; (Single Arm BOR DB/KB/BP) 55/35lb
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same; BOR 100/65lb; 50/35lb
Int2 – 18 PU; (1/2 abm); 90/55lb; 50/35lb
Int3 – 16 PU; (2/3 abm); 75/45lb; 45/25lb
Beg1 – PU (P/G); 65/35lb; 35/25lb; PPU (61cm/Flr)
Beg2 – RR (1/0,5m); 45/25lb; 25/20lb; PPU (Flr/Kns)
Beg3 – RR (0,5/0m); 35/20lb; 15/10lb; PPU (Kns)

 

Substitutions:
Shoulder –
HSPU – PU or Plus PU (3 for 1)
PU – Rev Grip/RR/BOR
Run – Fine

Back –
HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled drag (2.5 min)

Knee –
HSPU – Fine but watch kick-up/down
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled Drag/Row/SDHP (2.5 min)

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Tues 22 February 2022

Featured Image – Repost from @crossfitgames 
・・・

Who is the college students you know? 🎒🎒

The CrossFit Open is searching for the fittest in each occupation and will crown the fittest college student in 2022. See how you stack up against peers locally and across the globe.

#ItAllStartsHere. Register for the Open today at Games.CrossFit.com. Link in bio.

Make sure to select your occupation during registration or add your occupation’s hashtag to your profile to be placed on a leaderboard according to your profession.

The Open starts on Feb 24.
—
NEW: After the 2022 NOBULL CrossFit Open, the top 10% from the categories below will receive an invitation to compete at the Occupational Games. This multi-day online competition will take place from April 21-24, 2022.

⇢ Active-duty military
⇢ Military veterans
⇢ Law-enforcement officers
⇢ Firefighters
⇢ First responders (e.g., paramedics, emergency medical technicians)
⇢ Medical professionals (e.g., physicians, nurses)
⇢ Educators (e.g., professors, school teachers, tutors, school administrators)
⇢ College students
—
#CrossFitOpen #CrossFit #Fitness #Firefighter #CrossFitGames #CrossFitCommunity

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 220222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

NB – T/Challengers….see last WOD for Re-Testing!

 

1) AMRAP the following for 10 min:
Min 1 – TNG Power Clean and Push Jerk (60kg/40kg)
Min 2 – Strict HSPU (0-29 sec), HSPU (30-59 sec)

Score = Total Reps

 

CFA LITE Options:
RX sub – DB/KB/BP – 25kg/15kg (divide reps by 1.5)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg; 1/2 abm
Int3 – 50/32kg; 20/12kg; 2/3 abm
Beg1 – 45/30kg; 15/10kg; PPU (61cn/41cm)
Beg2 – 35/22kg; 12/8kg; PPU (41cm/flr)
Beg3 – 25/17kg; 8/5kg; PPU (flr/kns)

 

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP – 55/35lb (divide reps by 1.5)
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb; 1/2 abm
Int3 – 110/70lb; 45/25lb; 2/3 abm
Beg1 – 100/65lb; 35/20lb; PPU (61cn/41cm)
Beg2 – 75/50lb; 20/25lb; PPU (41cm/flr)
Beg3 – 55/35lb; 15/10lb; PPU (flr/kns)

 

Substitutions:
Shoulder –
PS – Power Clean
HSPU/PPU – plus pushups

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
HSPU/PPU – strict may be fine but watch kick-up/down otherwise pushups

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
HSPU/PPU – fine but watch kick-up/down

 

then…

 

2) AMRAP 17 min of:
400m Run
21 T2B
15 Box Step Overs Farmers Walk (22.5x2kg/15kgx2 at 61cm/51cm))

Score = Total Reps

 

CFA LITE Options:
RX BOR 22.5kgx2/15kgx2
Int1 – same Rx
Int2 – 20kgx2/15kgx2; 17 T2B
Int3 – 20kgx2/12kgx2; 14 T2B
Beg1 – 15kgx2/10kgx2; HLR (or Lying F2H)
Beg2 – 12kgx2/8kgx2; HKR (or Lying K2H)
Beg3 – 8kgx2/5kgx2; Sitting (K2C)

 

CFA LITE Options – USA Equivalents
RX – DB/KB 55/35lb
Int1 – same
Int2 – 50lbx2/33lbx2; 17 T2B
Int3 – 45lbx2/25lbx2; 14 T2B
Beg1 – 35lbx2/20lbx2; HLR (or Lying F2H)
Beg2 – 20lbx2/25lb2; HKR (or Lying K2H)
Beg3 – 15lbx2/10lbx2; Sitting (K2C)

 

Substitutions:

Shoulder –
Run – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
BSO – Fine

Back –
Run – Airbike 500m
T2B – F/Bridge 60 sec/Rnd
BSO – Lighter and reduced height or Hip Thrusters

Knee-
Run – Row/Ski Erg (200m) or Airbike 500m
T2B – fine or LITE
BSO – Lighter and reduced height or Hip Thrusters

 

TChallengers …
1) TC Re-Test for Test 2 – Complete the Girl Benchmark WOD “Grettel”…

10 rounds for time of:
3 Clean and Jerks (61kg/43kg)
3 Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

 

CFA LITE Variations:
Any Clean, any Jerk
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg
Int1 – 55/38kg; 25/15kg
Int2 – 50/35kg; 22.5/15kg
Int3 – 47kg/32kg; 20/12kg (Int CFHQ)
Beg1 – 40/28kg; 15/10kg
Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

 

CFA LITE Options – USA Equivalents:
RX – ♀ 95 lb. ♂ 135 lb.
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb
Int1 – 120/85lb; 55/35lb
Int2 – 110/75lb; 50/35lb
Int3 – 105/70lb; 45/25lb (Int CFHQ)
Beg1 – 90/60lb; 35/25lb
Beg2 – 65/45lb; 25/15lb; BBF Bp (SO) (Beg CFHQ)
Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds

 

Substitutions:
Shoulder –
CJ – Clean only (squat)
BBF Bps – Str arm Bps

Back –
CJ – Hang PC (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

Knee –
CJ – Low Hang Clean (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

CrossFit Algoa (Port Elizabeth) WOD – Mon 21 February 2022

Featured Image – Repost from @crossfitgames 
・・・
PARTY!
Watch the kickoff of the CrossFit Open and the 2022 NOBULL CrossFit Games season with the LIVE announcement of Open workout #22point1!

📆 Thursday, Feb. 24
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, Feb.25)
📺 Games.CrossFit.com

Tune in to watch @pvellner vs. @nohlsen and @daniellebrandon7 vs. @bethanycf, live from Colorado.

2022 Live Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.

Get ready to have some fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
#CrossFitGames #CrossFit #Fitness #Workout #Sports #CrossFitCommunity 🎨 @erickdiazsoto

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 210222 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) Progress from last weeks Front Squat and Strict Press work…

Complete 5 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 3 (90% 1RM)
Min 1.5-3 – Strict Press 3 (90% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

 

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

 

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

 

Substitutions:

Shoulder –
FS – Fine
SP – Plus Push-ups

Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups

Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine

 

then…

 

2) Tabata the following for Max Reps:
a) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)
Rest 1 min

b) Thrusters (43kg/30kg)
Rest 1 min

c) C2B Pull-ups
Rest 1 min

d) BB Facing Burpees

Score = Total Reps

 

CFA LITE Options:
RX – BB 43/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) – divide reps by 1.5 when logging scores on thrusters
BJO sub Broad Jump
Int1 – 43/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – BSO (61/51cm) or BJ (1/0.8m); 30/15kg; 16/10kg; PU (P/G); BBF Bp (SO)
Beg2 – BSO (51cm); BJ (0.8/0.5m); 20/12kg; 12/8kg; RR (1/0.5m); BBF Bp (SO)
Beg3 – BSO (41cm)/Broad Step (0.6m/0.4m); 15/8kg; 8/5kg; RR (0.5/0m); BBF Bp (SO)

 

USA Equivalents – CFA LITE Options:
RX – BB 95/65kg or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 24 Reps
Int1 – 95/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – BSO (61/51cm) or BJ (1/0.8m); 65/35lb; 35/25lb; PU (P/G); BBF Bp (SO)
Beg2 – BSO (51cm); BJ (0.8/0.5m); 45/25lb; 25/20lb; RR (1/0.5m); BBF Bp (SO)
Beg3 – BSO (41cm)/Broad Step (0.6m/0.4m); 35/20lb; 15/10lb; RR (0.5/0m); BBF Bp (SO)

 

Substitutions:
Shoulder –
Thr – Front Squats
C2B/PU – Rev Grip/RR/BOR
BJO/BJ – Fine
BBF Bps – Str arm Bp

Back –
Thr – Lighter or Hip Thrusters
C2B/PU – Fine (watch jump up and drop off – strict)
BJO – BSO (lower as needed)
BBF Bps – Str arm Bp or box bps (no jump)

Knee –
Thr – Lighter or Hip Thrusters
C2B/PU – Str arm Bp, Rev Grip/RR/2 BOR
BJO/BJ – Fine
BBF Bps – Fine, no jump if needed

 

BUT T/Challengers….

1) Re-Test for Test 1 TChall Jan22 – Open Workout 17.5 Reebok CrossFit Games 2017 (https://games.crossfit.com/workouts/open/2017/5?division=1&workout_type=rx)

10 rounds for time of:
9 thrusters, 95/65 lb. (43kg/29kg)
35 double-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Rx – DB/KB/B-pack 15 reps on 25/15kg
Int1 – 43/29kg; 22.5/15kg; 30 DU
Int2 – 40/25kg; 20/15kg; 25 DU
Int3 – 35/23kg; 16/12kg; 20 DU
Beg1 – 30/20kg; 15/10kg; 35 SU
Beg2 – 20/15kg; 12/8kg; 30 SU
Beg3 – 15/8kg; 8/5kg; 25 SU
TC – if untrained can test on PVC

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rx – DB/KB/B-pack 15 reps on 25/15kg

Int1 – 43/29kg; 22.5/15kg; 30 DU

Int2 – 40/25kg; 20/15kg; 25 DU

Int3 – 35/23kg; 16/12kg; 20 DU

Beg1 – 30/20kg; 15/10kg; 35 SU

Beg2 – 20/15kg; 12/8kg; 30 SU

Beg3 – 15/8kg; 8/5kg; 25 SU

CFA LITE Options – USA Equivalents:
RX – 95/65lb ; DB/KB/B-pack 15 reps on 55/35lb
Int1 – 95/65lb; 50/35lb; 30 DU
Int2 – 95/63lb; 45/35lb; 25 DU
Int3 – 75/50lb; 35/25lb; 20 DU
Beg1(CF scaled) – 65/45lb; 35/20lb; 35 SU
Beg2 – 45/35lb; 25/15lb; 30 SU
Beg3 – 35/15lb; 15/10lb; 25 SU

 

Substitutions:

Shoulder –
Thr – Front Squats
DU/SU – Fine

Back –
Thr – Light or Hip Thrusters
DU/SU – Fine or Calf Pulses

Knee –
Thr – Fine or reduced depth/load
DU/SU – Fine or Calf Pulses

 

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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