Featured Image – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts TODAY… Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/ – and go complete the contact form to receive all the info!
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ONLINE WHITEBOARD/COACHING – 160123
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…
Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) DB OHS 5 – EMOM for 10 min (build to max day)
NB – Min 1 Non-dominant side; Min 2 – dominant side
Score = Max Load on weakest side (note discrepancy)
CFA LITE Options:
Keep loading so that great form is maintained
Subs:
Shoulder –
Front squat inv side
Back –
Hip Thrusters
Knee –
Fine (limit depth and load)
then…
2) 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
NB – BJO must have a step-off (no jump off or rebounds)
Summary …CFA LITE:
Rx (Ages 16-54)
Scaled (Ages 16-54) – Beg1 – 15/10kg; S-WW; BSO (61/51cm) ;
Teenagers 14-15 – Int3 – WW; 15/10kg; 61/51cm ;
Scaled Teenagers 14-15 (Beg 1) – 10/5kg; S-WW; BSO (61/51cm) ;
Masters 55 – Int3 Masers only – 15/10kg; S-WW; BJO or BSO (61/51cm) ;
Scaled Masters 55 – Beg1 Masters only10/5kg; S-WW; BSO (61/51cm) ;
Beg2 (Foundations) – BearW 4.572m (1 rep – 1.524m); 10/5kg; 30.48cm BSO
The top of the box must be at least 38.1×38.1cm ; Wall Walk – measures – Women 55 inches (139.7cm) / Men 60 inches (152.4cm). Second line – 10 inches (25.4cm) from wall ; https://games.crossfit.com/workouts/open/2022
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)!
Click to access CFG22-1_Scorecard8435_Foundations-sn77ehdys-3e.pdf
Click to access 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 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!