Featured Video – Inside the Leaderboard looks at … Quarterfinals — A Cross-Continental Comparison of Scores (Featured Video 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 – 130521

 

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

 

NB Build to a SAFE 4 RM then continue with our progressions from last week (SEE BELOW**)!

Use this time to warm-up your OHS also!

 

 

1) AGOQ CrossFit Games 2021 – EVENT 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 continue with…

 

**Front Squat 3-3 (90% 1RM)

 

Score = Load

 

NB – If you missed last week do on 3×3 (85% 1RM)

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) AGOQ CrossFit Games 2021 – EVENT 3 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

12-9-6 reps for time of:

Overhead squats

Burpee box jump-overs

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 36 kg

(80 lb.), 52 kg (115 lb.), and 75 kg (165 lb.).

 

AGOQ Workout Variations:

14-15 (I3 these Teenagers only)

♀ 80 lb., 24-in. box

♂ 115 lb., 24-in. box

 

16-17, 35-54 (Occupational Games) (RX)

♀ 115 lb., 30-in. box

♂ 165 lb., 30-in. box

 

55+ (I3 these Masters only)

♀ 80 lb., 24-in. box, step-ups OK

♂ 115 lb., 24-in. box, step-ups OK

 

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 21-15-9 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg

Int2 – 60/40kg; 20/15kg

Int3 – 50/32kg; 16/12kg; B-BJO 61cm

Beg1 – 40/25kg; 15/10kg; B-BJO 61/51cm

Beg2 – 30/20kg; 12/8kg; B-BSO 51cm

Beg3 – 25/15kg; 8/5kg; B-BSO 41cm

 

USA Equivalents – CFA LITE Options:

RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 21-15-9 reps on OHS 55/35lb

Int1 – 155/110lb; 50/35lb

Int2 – 135/90lb; 50/35lb

Int3 – 110/70lb; 45/25lb; B-BJO 61cm

Beg1 – 90/55lb; 35/25lb; B-BJO 61/51cm

Beg2 – 65/45lb; 25/20lb; B-BSO 51cm

Beg3 – 55/35lb; 15/10lb; B-BSO 41cm

 

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