Featured Image – Test 3 and 4 – 2021 CrossFit Games Individual Quarterfinals (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).

 

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ONLINE WHITEBOARD/COACHING – 140421

 

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) CrossFit Games Individual Quarter Finals – Test 4 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

For max load:

4 Rep Max Front Squat

 

Time frame: 20 min.

 

Score = Load (kg)

 

Notes:

For the leaderboard convert to pounds and round up to the closest pound! Within the 20-minute window, athletes may make as many or as few attempts as they’d like. Athletes must declare the load they are attempting before

starting to lift. After finishing the final lift, remove and film all plates used on the bar to verify the loading.

The athlete’s score will be the load (in lb.) of their heaviest successful set. There is no tiebreak for this event.

Any increases in loading must be at least 1 lb.

 

CFA LITE Options:

Reduce load so that great form is maintained!

 

then…

 

2) CrossFit Games Individual Quarter Finals – Test 3 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

For time:

120 wall-ball shots

120-cal. row

 

♀ 14-lb. (6.3kg) ball, 9-ft. (274.3cm) target

♂ 20-lb. (9.1kg) ball, 10-ft. (304.8cm) target

 

Time cap: 15 min

Extended Class Cap: 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX – WB sub 120 Thruster (25kg/15kg)

RX – Row sub 120 SDHP (20kg/13kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), SDHP (16/10kg)

Beg2 – 100 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 100 SDHP (12/8kg)

Beg3/TC – 80 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SDHP (8/5kg)

 

USA Equivalents – CFA LITE Options:

RX – WB sub 120 Thruster (55kg/35kg)

RX – Row sub 120 SDHP (50/25lb)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), SDHP (35/25lb)

Beg2 – 100 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 100 SDHP (25/17lb)

Beg3 – 80 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 80 SDHP (17/11lb)

 

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