Featured Video – CrossFit Games Last Chance Qualifyer 2021, Event 4… a tough triplet!! (Featured video, 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 – 060721 

 

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 4 https://games.crossfit.com/workouts/lastchance/2021/4

Workout Description – see featured video above

 

EVENT 4 – Last-Chance Qualifier

 

For time:

 

100 double-unders

10 squat cleans, 135/95 lb.

5 legless rope climbs

80 double-unders

8 squat cleans, 185/135 lb.

4 legless rope climbs

60 double-unders

6 squat cleans, 225/155 lb.

3 legless rope climbs

40 double-unders

4 squat cleans, 245/175 lb.

2 legless rope climbs

20 double-unders

2 squat cleans, 275/185 lb.

1 legless rope climb

 

TC – 20 min (Note time at cap and finish today)

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:

RC – 15 foot (4.57m)

Weights in kilograms are: 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 102 kg (225 lb.), 111 kg (245 lb.), and 124 kg (275 lb.)

 

CFA LITE Options:

Home-Based RX loading 25kg/15kg – squat clean reps 20-18-16-14-12

Home-Based – Towell PU sub for Rope Climbs (6x level Reps 30-24-18-12-6) or Towel Rows RX (DB/KB/SB/Light BB) – OR T-BOR 40-34-28-22-16 reps on 25kg/15kg or level

Rx- 61-83-102-111-124kg/43-61-70-79-83kg

Int1- 55-75-92-100-112kg/39-55-63-71-75kg; 22.5/15kg; 4-3-2-1-1 LL-RC or T-PU/T-Rows; 90-70-50-30-10-5 DU

Int2- 49-67-83-90-100kg/35-49-57-64-67kg; 22.5/12kg; 8-6-4-2-1 Half RC or T-PU/T-Rows; 80-60-40-20-10-5 DU

Int3- 40-60-75-81-90kg/31-44-51-58-61kg; 20/12kg; Kipping Rope PU 21-15-9-6-3 or T-PU/T-Rows; 70-50-30-10-5-5 DU

Beg1- 33-50-63-67-75kg/26-37-43-48-50kg; 15/10kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Str) or T-Rows; SU

Beg2- 28-42-52-56-63kg/22-31-35-40-42kg; 12/8kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Bnt Hips) or T-Ring Rows (1/0.5m)/T-Rows; 80-60-40-20-10-5 SU

Beg3- 23-35-44-47-52kg/18-26-30-33-35kg; 8/5kg; 15-12-9-6-3 Rope Pulls (Sit2Stand) or T-Ring Rows (0.5/0m)/T-Rows; 70-50-30-10-5-5 SU

 

CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                                                                                                      

Rx- 134-183-225-245-273lb/95-134-154-174-183lb

Int1- 121-165-202-220-246lb/85-121-139-157-165lb; 22.5/15kg; 4-3-2-1-1 LL-RC or T-PU/T-Rows; 90-70-50-30-10-5 DU

Int2- 109-148-182-198-221lb/77-109-125-141-148lb; 22.5/12kg; 8-6-4-2-1 Half RC or T-PU/T-Rows; 80-60-40-20-10-5 DU

Int3- 88-132-165-178-199lb/69-98-112-127-133lb; 20/12kg; Kipping Rope PU 21-15-9-6-3 or T-PU/T-Rows; 70-50-30-10-5-5 DU

Beg1- 74-110-138-149-166lb/58-82-94-106-111lb; 15/10kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Str) or T-Rows; SU

Beg2- 61-92-115-124-139lb/48-68-78-88-93lb; 12/8kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Bnt Hips) or T-Ring Rows (1/0.5m)/T-Rows; 80-60-40-20-10-5 SU

Beg3- 51-77-96-103-116lb/40-57-65-74-77lb; 8/5kg; 15-12-9-6-3 Rope Pulls (Sit2Stand) or T-Ring Rows (0.5/0m)/T-Rows; 70-50-30-10-5-5 SU

 

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