Featured Image – We hit the CrossFit Games Quarter Finals Test 5 today!! Short and Spicy!!!!!

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 – 150421

 

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) Power Snatch, Snatch – E90sOn90s for 9 min (6 sets) (70-80% of your 1RM Snatch)

 

Score = Load

NB – drop btwn reps

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) CrossFit Games Individual Quarter Finals – Test 5 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

 

♀ 135 lb. (61kg), 30 in. (76cm)

♂ 185 lb. (83kg), 30 in. (76cm)

 

Time cap: 7 min

Extended Class TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

NB Snatches must be performed facing the box. Box that is 30 inches in height. The top of the box must be at least 15-by-15 inches (38cm x 38cm).

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg (135 lb.), and 83 kg (185 lb.).

 

CFA LITE Options:

Rx – 83/61kg

Bp BJO sub Bp Broad Jump (1.55m)

Home-based RX – DB/KB/SB/Light BB sub 27-21-15 (25kg/15kg)

Level1 – 80/58kg

Level2 – 75/55kg

Level3 – 73/53kg

Level4 – 70/52kg

Int1 –     68/50kg; 22.5/15kg

Int2 –     65/48kg; 22.5/15kg

Int3 –     58/43kg; 20/12kg; Bp BJO (76/61cm)/Bp BJ (1.55/1.08m)

Beg1 –   50/35kg; 15/10kg; Bp BSO (76/61cm)/Bp BJ (1.24/1m)

Beg2 –   40/30kg; 12/8kg; Bp BSO (61/51cm)/Bp BJ (1/0.8m)

Beg3 –   30/20kg; 8/5kg; Bp BSO (51cm)/Bp Broad Step (0.6m/0.4m)

 

USA Equivalents – CFA LITE Options:

Rx – 183/134lb

Bp BJO sub Bp Broad Jump (1.55m)

Home-based RX – DB/KB/SB/Light BB sub 27-21-15 (55lb/35lb)

Level1 – 175/130lb

Level2 – 165/120lb

Level3 – 160/118lb

Level4 – 155/115lb

Int1 – 150/110lb; 50/35lb

Int2 – 145/105lb; 50/35lb

Int3 – 125/95lb; 45/25lb; Bp BJO (30/24inch)/Bp BJ (1.55/1.08m)

Beg1 – 110/80lb; 35/25lb; Bp BSO (30/24inch)/Bp BJ (1.24/1m)

Beg2 – 90/65lb; 25/17lb; Bp BJO (24/20inch)/Bp BJ (1/0.8m)

Beg3 – 70/50lb; 17/11lb; Bp BJO (20inch)/Bp Broad Step (0.6m/0.4m)

 

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