Featured Video – Games Central 14: Top Men to Watch in the AGQ (Video courtesy of CrossFit, Inc.) 

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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 – 220422 

 

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  

 

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

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Power Clean, Push Jerk, Squat Clean, Split Jerk – E2ndMon2ndM for 7 Rnds (14 min) (Build to a Max Day)

 

Score = Load

 

Substitutions:
See below

 

then…

2) Team Quarter Finals – CFG22 – Workout 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

 

For time:
Clean and jerk MM then FF
5-5, clean and jerks, weight 1
4-4, clean and jerks, weight 2
3-3, clean and jerks, weight 3
2-2, clean and jerks, weight 4
1-1, clean and jerk, weight 5
♀ 125, 145, 155, 165, 185 lb (56, 65, 70, 75, 83 kg)
♂ 185, 205, 225, 245, 275 lb (83, 93, 102, 111, 125 kg)

Time cap:
7 minutes (♂)
7 minutes (♀)

 

CFA LITE Options:
NB – any clean allowed (but not from hang)
Rx – 83-93-102-111-125kg/56-65-70-75-83kg
Int1 – 75-84-92-100-113kg/50-59-63-68-75kg
Int2 – 67-75-83-90-101kg/45-53-57-61-67kg
Int3 – 61-68-74-81-91kg/41-47-51-55-61kg
Beg1 – 54-61-67-73-82kg/37-43-46-49-54kg
Beg2 – 45-51-56-61-68kg/31-36-38-41-45kg
Beg3 – 38-42-47-51-57kg/26-30-32-34-38kg

 

Substitutions:
Shoulder –
CJ – Clean only

Back –
CJ – Hang PC (lighter) or Hip Thr (2x)

Knee –
CJ – Fine or raise4 BB and reduce load as needed

 

Equipment:
• Tape to mark the floor for the lifting zone
• 2 barbells, 45 lb/20 kg
• 2 barbells, 35 lb/15 kg
• Bumper plates*
• Collars
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 56 kg
(125 lb), 65 kg (145 lb), 70 kg (155 lb), 75 kg (165 lb), 83 kg
(185 lb), 93 kg (205 lb), 102 kg (225 lb), 111 kg (245 lb), and
125 kg (275 lb).

 

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