Featured Video – Catch the latest episode of the Games Central Ep. 04.17 (above – Video courtesy of CrossFit, Inc.). For the OPEN ANNOUNCEMENT 2021 CrossFit Games – Go view the announcement at: https://games.crossfit.com
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 190321
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, LITE and HOME WOD
Go view the announcement at: https://games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts
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. Those who are unable to test on Friday/Saturday can test on Monday!
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 16:00 this afternoon and continues until we are done!! Please see our email for details on booking and COVID-19 Protocols!
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!
See our email on how you can spectate or contact info@algoacrossfit.com to book!
CrossFit Games – Open Workout 21.2
OPEN WORKOUT 21.2
Open Workout 21.2
Go view the announcement at: https://games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021
OPEN WORKOUT 21.2 (Repeat of 17.1)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box
Time cap: 20 min.
Score = Time/TC plus 1 sec/rep missed
Workout Variations
*See Metric Equivalents below*
Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)
*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50
lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.).
24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2
WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.
Time cap: 20 min.
Score = Time/TC plus 1 sec/rep missed
WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1
For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the
hang squat snatches.
Time cap: 20 min.
Score = Time/TC plus 1 sec/rep missed
*36 inches – 91.44cm
Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021
ADAPTIVE – UPPER EXTREMITY
ADAPTIVE – LOWER EXTREMITY
ADAPTIVE – NEUROMUSCULAR
ADAPTIVE – VISUAL IMPAIRMENT
ADAPTIVE – LOWER EXTREMITY
ADAPTIVE – SHORT STATURE
ADAPTIVE – NEUROMUSCULAR
ADAPTIVE – SEATED WITH HIP FUNCTION
ADAPTIVE – SEATED W/O HIP FUNCTION
ADAPTIVE – INTELLECTUAL
COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can 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
