Featured Image – Repost from @crossfitgames instagram

・・・

Semifinals are the new Regionals

@CrossFit has partnered with a series of event organizers to host the 2021 CrossFit Semifinals. As a brand new phase of the CrossFit Games season, the Semifinals will serve as the final hurdle for individual athletes and teams hoping to qualify for the 2021 CrossFit Games.

The 2021 Semifinals will take place over four consecutive weekends in May and June. Exact competition dates for each Semifinal event will be published on the CrossFit Games website.

North America

@atlasgames.ca

@midatlanticcrossfitchallenge

@thegranitegames

@thewestcoastclassic

Europe

@germanthrowdown

@crossfitlowlandsthrowdown

Oceania

@torianpro

Asia

@asiainvitational

South America

@brazilcrossfitchamp

Africa

@fittestincapetown

Each Semifinal event will host 30 men, 30 women, and 20 teams who emerge from the second stage of the season, the online Quarterfinals, on that continent. Each continent will host at least one Semifinal event and will send at least one man, one woman, and one team from that continent to the CrossFit Games.

It all starts with the CrossFit Open. Register today at Games.CrossFit.com.

#CrossFitGames #CrossFit #Fitness #Sports #FittestonEarth #CrossFitCommunity

(Featured Image courtesy of CrossFit, Inc.)

 

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).

 

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

 

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

 

ONLINE WHITEBOARD/COACHING – 060321

 

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

 

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

 

1) Practice Muscle-ups (Rings)

 

Score = For Quality

 

then…

 

2) Reebok CrossFit Games – Open Workout 20.5

 

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

 

WORKOUT 20.5

 

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

 

♀14-lb. ball to 9 ft.

♂20-lb. ball to 10 ft.

 

Time cap: 20 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

WORKOUT VARIATIONS

 

Rx’d (Ages 16-54)

♀14-lb. WB, 9ft

♂20-lb. WB, 10ft

 

Scaled (Ages 16-54)

♀PU, 10-lb. WB, 9ft

♂PU, 14-lb. WB, 10ft

 

Teenagers 14-15

♀10-lb. WB, 9ft

♂14-lb. WB, 9ft

 

Scaled Teenagers 14-15

♀PU, 10-lb. WB, 9ft

♂PU, 14-lb. WB, 9ft

 

Masters 55+

♀C2B PU, 10-lb. WB, 9ft

♂C2B PU, 20-lb. WB, 9ft

 

Scaled Masters 55+

♀J-C2B PU, 10lb. WB, 8ft

♂J-C2B PU, 14lb. WB, 8ft

 

FOR ITENSITY

Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

 

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

 

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

 

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

 

Masters 55+

C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

 

Scaled Masters 55+

J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

 

CFA LITE Options:

BB or Single-arm BOR 120 reps (DB/KB/B-Pack) on 25/15kg and 120 Thruster sub WB (same load)

Row sub SDHP (20/12kg) 1 Rep is 1 Cal

Int1 – 30 M-Up; same Rx

Int2 – 40 B-MU (R/B) or Jump B-MU (Bar @ Chin); Thr (22.5/15kg)

Int3 – 40 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone); Th (20/12kg)

Beg1 – J-C2B or Pull-ups, 6.3/4.5kg to 10/9 ft; Th (15/10kg) (CFHQ Scaled – PU)

Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft); Th (12/8kg)

Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft); Th (8/5kg)

 

USA Equivalents – CFA LITE Options:

BB or Single-arm BOR 120 reps (DB/KB/B-Pack) on 55/35lb and 120 Thruster sub WB (same load)

Int1 – 30 M-up; same Rx

Int2 – 40 B-MU (R/B) or Jump B-MU (Bar @ Chin)Thr (50/35kg)

Int3 – 40 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone); Th (45/25kg)

Beg1 – J-C2B, 14/10lb to 10/9 ft; Th (35/20lb) (CFHQ Scaled – PU)

Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (25/15lb), 80 WB (14/10lb, 8 ft); Th (12/8kg)

Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP 15/10lb), 80 WB (14/10lb, 9ft/2,34cm-7.67ft); Th (8/5kg)

 

The official weight is in pounds. For your convenience, the  minimum  acceptable  weights  in  kilograms  are  9  kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

 

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 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 6th 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