Featured Image – Ashlynne on Rope Climbs, while Shaun completes a Shuttle Run on the CrossFit Games Individual Quarter Finals Workout 3!

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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

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ONLINE WHITEBOARD/COACHING – 310322 

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

CFG22 Individual Quarter Finals – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

Workout 4 – The Other Total

Take 30 min to find your max:
Clean
Bench Press
Overhead Squat

 

Score = Sum of 3 Max Load (kg) in 3 lifts

 

CFA LITE Options:
Reduce loading so as to maintain great form!

 

NB Notes (see CFG link for full details)

Barbell (35/45 lb, or 15/20 kg)  **Note: For this workout a 15-kg bar MUST be totaled as 33 lb. A 20-kg bar MUST be totaled as
44 lb.
• Squat rack
• Flat bench
• Bumper plates*
• Collars
*The official weight must be recorded in pounds. If converting kilograms to pounds, round to the nearest pound (.5 and up round up, .4 and below round down). 200.1 to 200.4 lb rounds down to 200 lb, 200.5 to 200.9 lb rounds up to 201 lb

Once the first clean attempt has been declared and attempted, the lifts MUST be completed in order (clean, bench press, overhead squat). Once an athlete completes a bench press repetition (including any warm-up sets), they may not make another attempt at the clean. Once an athlete has completed an overhead squat repetition (including any warm-up sets), they may not make another attempt at the bench press. Athletes may use only a single barbell and a single rack. They may receive assistance loading their barbell.
All attempts must be completed BEFORE the 30-minute time cap. Any attempt where the athlete is still in motion after the 30-minute cap will not count. The athlete’s score will be the sum of the best successful completed clean, bench press, and overhead squat in
pounds.

 

Substitutions:
Shoulder –
Cl – Fine or FS rack
BP – Fine (narrow grip) or shoulder rehab
OHS – Fine or Front or Back Squat

Back –
Cl – rather weighted and banded hip thrusters/back rehab
BP – Fine or 5-10 RM (lighter loading)
OHS – Back Rehab

Knee –
Cl – limit load/depth as needed
BP – Fine or 5-10 RM (lighter loading)
OHS – limit load/depth as needed

 

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 CLICK HERE for all the info OR alternatively 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