Featured Image – Repost from @crossfit_afr (Instagram)
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2021 CROSSFIT JUDGES COURSE IS LIVE
The 2021 CrossFit Judges Course has been released. This year, the course is available in seven languages: English, Portuguese, Italian, German, French, Spanish (LA), and Spanish (EU).
This course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations, and common movements. Individuals may complete the CrossFit Games Judges Course to develop, refine, or refresh judging skills prior to the Open.
Who Must Take the Judges Course?
Anyone who intends to validate scores at an affiliate during the CrossFit Open, or act as a judge at the CrossFit Games must take and pass the 2021 course. Additionally, anyone who plans to judge an athlete hoping to advance to the Quarterfinals or Semifinals must take and pass the course. The cost is $10. The 2021 edition of the Judges Course is valid for the calendar year.
#CrossFitJudgesCourse #africaintheopen #intheopen #crossfit #crossfitopen2021 #intheopen
#crossfitgames #crossfitaffiliates #crossfitcommunity @reeboksouthafrica @nutritechfit @rebelelitefitness @eptrecovery @turbotrev4
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It’s T-minus 2 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!
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
ONLINE WHITEBOARD/COACHING – 100221
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
1) Test 3 T/Challenge – Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Home-Based Randy Variant – 100 DB Snatches (25kg/15kg) – FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg
Int1 – 30/22kg; 25/15kg
Int2 – 27/20kg; 22,5/15kg
Int3 – 25kg/17kg; 20/15kg
Beg1 – 22kg/15kg; 15/10kg
Beg2 – 20kg/12kg; 10/5kg
Beg3 – 15kg/8kg; 7.5/2.5kg
CFA LITE Options – USA Equivalents:
HB (DB/KB/BP/Light BB) 55/35lb
Int1 – 65/50lb; 55/35lb
Int2 – 60/45lb; 50/35lb
Int3 – 55/35lb; 35/25lb
Beg1 – 50/30lb; 30/20lb
Beg2 – 45/25lg; 20/10lb
Beg3 – 30/20lb; 15/5lb
then…
2) Test 4 – T/Challenge – 100 BB Facing Burpees FT
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Gold Standard – 5 min
Int1/2/3 – same
Beg1 – BBF Bps (SO)
Beg2 – 80 BBF Bps (SO)
Beg3 – 60 BBF Bps (SO)
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 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
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