Featured Image –  Long time CrossFit Algoa and AFL Athlete, Eva (@evainsa), working hard and smart on Event 3 of the Reebok CrossFit Games Age Group Online Qualifyer – The top 10% in the world, for each age group, fought it out for a place to the Reebok CrossFit Games finals this past weekend!  

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 – 110521

 

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)

a) Practice Rope Climbing

 

b) Practice Pistol Squats

 

Scores = Both for Quality

 

then…

 

NB – This is basically the same workout as Test 2 for the Individual Quarter final testing but excludes the last round of 30/3/30. TC remains the same… if you finished before the Time Cap on 13th April (12th April AFL athletes) then increase the level of difficulty. If you were RX (include the extra Rnd of 30 if need be) or if you did not finish then beat your previous score!

 

2) AGOQ CrossFit Games 2021 – EVENT 2 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

For total time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 alternating single-leg squats

50 GHD sit-ups

5 rope climbs, 15 ft.

50 alternating single-leg squats

40 GHD sit-ups

4 rope climbs, 15 ft.

40 alternating single-leg squats

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

RC 15 ft. – 4.57m

 

Scaling:

Reduce as indicated below!

Newer athletes should reduce the total volume and avoid the GHD.

 

AGOQ Workout Variations:

14-15

Sit-ups

 

16-17, 35-54 (Occupational Games)

GHD sit-ups

 

55+

♀ Sit-ups; weighted box step-ups, 14-lb. (6.3kg) ball, 20-in. (51cm) box

♂ Sit-ups; weighted box step-ups, 20-lb. (9.1kg) ball, 24-in. (61cm) box

 

CFA LITE Options:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40-30-20 reps on 25kg/15kg

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20 W-Sit-up (use DB/KB H-B loads)

Int1 – 22.5/15kg; 40-30-20 Pistol; 25-20-15 GHD SU or W-SU; 5-4-2 RC or T-PU/T-Rows

Int2 – 22.5/15kg; 40-30-20 Pistol (Green/Hold Rings); 25-15-10 GHD SU or W-SU; 4-3-2 RC or T-PU/T-Rows

Int3 – 20/12kg; 40-30-20 Pistol (Hip Crease just above Hor); 20-10-10 and GHD SU or W-SU; 4-3-2 Half RC (no jump) or T-PU/T-Rows

Beg1 – 15/10kg; W-SU; Lunges; 12-10-8 Rope Pulls (Ly2Stand – Str) or 36-30-24 Jump T-PU/T-Rows

Beg2 – 12/8kg; W-SU; 40-30-20 Lunges; 12-10-8 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 8/5kg; 25-20-15 Static Lunge and Sit-ups, 12-10-8 Rope Pulls (Sit2Stand) or 36-30-24 T-Ring Rows (0.5/0m)/T-Rows

 

CFA LITE Options – USA Equivalents:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40-30-20 reps on 55lb/35lb

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20 W-Sit-up (use DB/KB H-B loads)

Int1 – 50/35lb;  40-30-20 Pistol; 25-20-15 GHD SU or W-SU; 5-4-2 RC or T-PU/T-Rows

Int2 – 50/35lb; 40-30-20 Pistol (Green/Hold Rings); 25-15-10 GHD SU or W-SU; 4-3-2 RC or T-PU/T-Rows

Int3 – 45/25lb; 40-30-20 Pistol (Hip Crease just above Hor); 20-10-10 and GHD SU or W-SU; 4-3-2 Half RC (no jump) or T-PU/T-Rows

Beg1 – 35/20lb; W-SU; Lunges; 12-10-8 Rope Pulls (Ly2Stand – Str) or 36-30-24 Jump T-PU/T-Rows

Beg2 – 25/15lb; W-SU; 40-30-20 Lunges; 12-10-8 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 15/10lb; 25-20-15 Static Lunge and Sit-ups, 12-10-8 Rope Pulls (Sit2Stand) or 36-30-24 T-Ring Rows (0.5/0m)/T-Rows

 

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