This just about sums up Open wod 22.2 😵💫🤣 Well done @keri_leigh_peters for both, the workout and artwork! 😍 #crossfit #crossfitopen #openwod22.2 #spicy #doesnthavetobefuntobefun
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
Substitutions:
Shoulder –
S-HSPU – Plus Push-ups (3 for 1)
Back –
S-HSPU – Fine or Push-ups (2 for 1)
Knee –
S-HSPU – Fine (watch kick-up/down)
then…
2) AMRAP the following for 14 min:
15 DB Thruster (22.5kgx2/15kgx2)
15 HSPU
15 Toes to Bar
60 DU
Score = Total Reps
CFA LITE Options:
Use KB or closest DB loading
RX Home-Based DB/KB/BP – 22.5kg/15kg (C&J reps x 0.6)
Int1 – 22.5/15kg
Int2 – 20/12kg; 1/2 Abm
Int3 – 20/12kg; 2/3 Abm
Beg1 – 15/10kg; PPU (61/51cm); HLR (or Lying F2H); SU
Beg2 – 12/8kg; PPU (41cm/Flr); HKR (or Lying K2H); SU
Beg3 – 8/5kg; PPU (Flr/Kns); Sitting (K2C); SU
Substitutions:
Shoulder –
DB Thr – H/power clean (2 for 1)
HSPU – Push-up (opp sh taps – 3 for 1)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DU – Fine
Back –
DB Thr – Lighter or Hip Thrusters
HSPU – Push-ups
T2B – F/Bridge 45 sec/Rnd
DU – Airbike 20/14 cal
Knee-
DB Thr – Lighter/reduced depth
HSPU – Fine watch kick-up/dwn
DU – Fine or same as back
T2B – Fine or LITE – watch drop-off/jump-up
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).
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
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) Reminder – we will be testing the Open Workout today and 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!
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).
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
OR if you tested yesterday… complete the Met Con from the AFL Programming today (talk to the Coaches)!
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).
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
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) Reminder – 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!
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).
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 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).
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
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).
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
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).
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
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).
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
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
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)
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.
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).
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
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.
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).
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!
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.
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
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!
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.
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).
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!
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.
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
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).
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