Featured Video – CrossFit HQ tips for Event 3, for the CrossFit Games Last Chance Qualifyer 2021 … 100 Target Burpees for time!! (Featured videos – above & below – courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 030721 

 

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 2021 – Last-Chance Qualifier Event 2 https://games.crossfit.com/workouts/lastchance/2021/3

Event Description

 

CFHQ Workout Tips (adjust as needed for this test or home-based wod below)

 

EVENT 2 – 3-rep-max deadlift

 

Time cap: 20 min.

 

Score = Load (kg)

 

Home-Based Wod – 100 Deadlifts FT (25kg/15kg)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home Based – RX uses 25/15kg

Int1 – Same RX

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg

Beg3 – 7.5/5kg

 

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – Same RX

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/15lb

Beg3 – 15/10lb

 

then…

 

2) CrossFit Games 2021 – Last-Chance Qualifier Event 3 https://games.crossfit.com/workouts/lastchance/2021/3

Workout description 

 

CFHQ Workout Tips (view video at top of the page)

 

EVENT 3 – For time:

 

100 burpees

 

For each rep, jump and touch a target 12 inches above your reach.

 

TC = 7 min (extended TC – complete)

 

Score = Time/TC plus 1 sec/rep missed

 

For each rep, jump and touch a target 12 inches (30.48cm) above your reach.

 

Today record your time if you finish before TC or reps missed at TC. Then continue until you complete the 100 reps or scaled option! Note your finish time in the notes!!

 

CFA/AFL LITE Options:

Int1/2/3; Beg1 – same

Beg2 – 75 FT (15.24cm – 6 inch reach)

Beg3 – 60 FT (plain bps)

 

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