Featured Image – Some wall balls, shuttle runs, rope climbing and alot of heavy breathing 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 – 010422 

 

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!

 

1) Snatch 1 – EMOM 10 min (Build to Max Day)

Score = Load

 

**Home-based –
Snatch 3-5 Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

Substitutions:

Shoulder –
Snatch – Clean and Jerk Support Hold 10 counts

Back –
Snatch – Light or Hip Thrusters and back rehab

Knee –
Snatch – Fine but limit depth/load as needed, especially on cleans

 

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

 

then…

 

2) CFG22 Individual Quarter Finals – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

WORKOUT 5

For time:
30-cal. row
20 burpee box jump-overs
10 snatches

♀ 135 lb (61kg), 20-in (51cm) box
♂ 185 lb (83kg), 24-in (61cm) box

 

TC = 7 minutes

Score = Time/TC plus 1 sec/rep missed
NB – Benchmark Time cap 7 min.. thereafter finish workout with end time of 15 min

 

CFA LITE Options:
Rx – DB/KB/BP (Single Impl)- 25 Reps on 25kg/16kg
Row sub – SDHP (20/12kg) KB or use DB load
Rx – 84/61kg
Level1 – 80/55kg
Level2 – 76/52kg
Level3 – 74/51kg
Level4 – 71/49kg
Int1 – 69/48kg; 22.5/15kg
Int2 – 67/46kg; 20/12kg
Int3 – 59/41kg; 20/12kg
Beg1 – Bp BSO (61/51cm); SDHP 16/10kg; 50/35kg; 15/10kg
Beg2 – Bp BSO (51/41cm); SDHP 12/8kg; 42/29kg; 10/7.5kg
Beg3 – Bp BSO BB; SDHP 8/5kg; 34/23kg; 7.5/5kg

 

Substitutions:

Shoulder –
Row – Fine but SDHP (rather USA KBS)
Bp BJO – Str arm Bps
Snatch – Clean and Jerk Support Hold 10 counts

Back –
Row – Airbike
Bp BJO – Str arm Bps, step-over (reduce height as needed)
Snatch – Light or Hip Thrusters and back rehab

Knee –
Row – Fine
Bp BJO – Fine, step-over (reduce height as needed)
Snatch – Fine but limit depth/load as needed, especially on cleans

 

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