Featured Image – Congrats to all our members who completed the Corporate Ironman triathlon over the weekend! Members in this pic…. Jade, Tim, Ashlynne, Clyde, Shaun, Sarah and Michelle. CONGRATS!!!!
Featured Image – Open Workout 23.3 kick’s off this Friday… catch the live announcement on Thurs/Friday SA time at games.crossfit.com!
Week 3 of The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.
For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open
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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!
Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 060323
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
Itensity…Open Workout for 2023 (Week 1 / 2/ 3)
You have until late on Monday to get your test done at: games.crossfit.com
Open Workout 23.3: https://games.crossfit.com/workouts/open/2023
2 Class Options today!!
1a) Those who have not completed Open Workout 23.2A, B please complete today!!
1b) For the TC Members who have not completed Tests 1 to 4 you can finish these tests early this week – you need to test on 3 of the 4 tests!
1c) For the rest complete the alternative workout for the day!
Open Workout 23.3
Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2022#workoutDescription
CrossFit Games – Open Workout 23.3 https://games.crossfit.com/workouts/open/2023/3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225 lb
Score = Time OR Total Reps if not completed (Itensity – Time plus 1 sec/rep missed)
The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
snatches are 15 kg (35 lb), 20 kg (45 lb), 25 kg (55 lb), 29 kg
(65 lb), 34 kg (75 lb), 38 kg (85 lb), 43 kg (95 lb), 52 kg (115
lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185
lb), and 102 kg (225 lb).
TEST VARIATIONS and CFA LITE:
Rx’d (16-54)
♀ Snatch- 65, 95, 125, 155 lb
♂ Snatch- 95, 135, 185, 225 lb
Scaled (16-54) (Beg1)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 45, 65, 75, 85 lb
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 65, 95, 115, 135 lb
Teenagers 14-15
♀ Snatch- 45, 65, 75, 85 lb
♂ Snatch- 65, 95, 115, 135 lb
Scaled Teenagers 14-15, Scaled Masters 55+ (Beg2)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 35, 55, 65, 75 lb
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 45, 65, 85, 95 lb
Masters 55+ (Int3)
♀ Wall walks, double-unders, kipping handstand push-ups,
snatch- 45, 65, 75, 85 lb
♂ Wall walks, double-unders, kipping handstand push-ups,
snatch- 65, 95, 115, 135 lb
ITENSITY – TEST VARIATIONS and CFA LITE:
Rx’d (16-54)
Snatch- 43-61-85-102kg / Snatch- 29-43-56-70kg ;
Scaled (16-54) (Beg1)
Scaled WW, SU, HR push-ups, snatch- 29-43-52-61kg / Scaled WW, SU, HR push-ups, snatch- 20-29-34-38kg
Teenagers 14-15
Snatch- 34-43-52-61kg / Snatch- 20-29-34-38kg
Scaled Teenagers 14-15, Scaled Masters 55+ (Beg2)
Scaled WW, SU, HR push-ups, snatch- 20-29-38-43kg / Scaled WW, SU, HR push-ups, snatch- 15-25-29-34kg
Masters 55+ (Int3)
WW, DU, HSPU, snatch- 29-43-52-61kg / WW, DU, HSPU, snatch- 20-29-34-38kg
NB – Please see the games.crossfit.com movem,ent standards…
NB – Wall Walk markings and Stds:
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. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
– The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 inches.
23.3 Foundations (Beg3)
For time:
5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches
♀35 lb* 15kg
♂45 lb* 20kg
Time cap: 12 minutes
Score = Time/TC plus 1 sec/rep missed
If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.
*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.
FOR THE REST…
1b) AMRAP 15:
100 Wall Balls (10kg/6.3kg)
50 Snatches (any) (35kg/25kg)
25 Bar Muscle-ups
AMRAP BB Lateral Facing Burpees
Score = Total Reps
CFA LITE Options:
Int2 – 15 B-MU (R/B)
Int3 – 30/20kg; 20 B-MU (B/P)
Beg1 – 25/15kg; 25 C2B PU (P/G), 25 Push-ups (ts/kns up, ts down); LF Bp StepO
Beg2 – 20/12kg; RR (1.5m/1m), PU (Kns up, ts dwn/kns); LF Bp StepO
Beg3 – 15/9kg; RR (1.5m/1m), 25/20 PU (kns); LF Bp StepO
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 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/
Trigger Ball, Foam Roll, Mobilise & Stretch!
