Featured Video – CrossFit HQ Workout tips for the CrossFit Games Last Chance Qualifyer 2021, Event 1… a FUN couplet!! (Featured videos – above and 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 – 070721 

 

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) Hang Squat Snatch 5-10 Reps – EMOM 6 min (Odd Min Non-Dom; Even Min Dom)

 

Score = Sum of (DB/KB load x Reps completed per min)

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Beg – can Hang Power Snatch and then OHS

Keep loading so that great from can be maintained

 

then…

 

2) CrossFit Games 2021 – Last-Chance Qualifier Event 1 https://games.crossfit.com/workouts/lastchance/2021/1

 

Workout Description

 

CFHQ Workout Tips… see video above!

 

 

EVENT 1 – Last-Chance Qualifier

 

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch (any snatch)

 

♀ 35-lb. (15kg) dumbbell

♂ 50-lb. (22.5kg) dumbbell

TC = 15 min (extended TC – complete)

 

Score = Time/TC plus 1 sec/rep missed

 

NB – if no DB/KB use Back-pack/BB

NB – sub Row cal with SDHP (1 cal = 1 Rep) – same load as Hang Snatch load

 

Scaling:

Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

 

CFA LITE Options:

Home Based – RX uses 22.5/15kg

For SDHP use same DB/KB implement load

Int1/2 – Same RX

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

For SDHP use same DB/KB implement load

Int1/2 – Same RX

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/15lb

Beg3 – 15/10lb

 

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