Featured Video – Games Central 15: Top Women 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 – 230422 

 

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

Format: FF/MM
For time, starting with the women:
40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps
40 synchro toes-to-bars
When the women have finished, the
men complete the workout.

♀ 50-lb (22.5kg) dumbbell, 24-in (61cm) box
♂ 70-lb (32.5kg) dumbbell, 30-in (76cm) box

 

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed

NB – any DB Snatch
NB- COACHES FOR CLASS – Men and Women start at the same time… simply total the time for both.. we thus use a modified Time Cap of 30 min for each pair!!

 

Equip:
2 boxes at 24-in height (61 cm) and 2 boxes at 30-in
height (76 cm)
• Climbing rope, 15 ft (4.57 m)
• 2 dumbbells of appropriate weight for each pair*
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5 kg
(50 lb) and 32.5 kg (70 lb).

 

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg); HB – Rope/Towell PU 6 for 1 Rope ascent
T2B – feet to hands (lying)
Int1 – 36 T2B; 30/20kg
Int2 – 33 T2B; 25/15kg; 16 Half Climbs
Int3 – 30 T2B; 22.5/15kg; BJ 61/51cm; 12 Half Climbs
Beg1 – 40 HLR (or Lying F2H); 20/10kg; BS-up 61/51cm; 30 R-Pulls(str)
Beg2 – 40 HKR (or Lying K2H); 15/7.5kg; BS-up 51cm; 30 R-Pulls (bnt hips)
Beg3 – 40 Sitting K2C; 10/5kg; BS-up 51/41cm; 30 R-Pulls (bnt hips/kns)

 

Substitutions:

Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
BJ – Fine
Alt DB Sn – DB Clean involved side
RC – Fine or Lite Options

Back –
T2B – Front Bridge 3x reps
BJ – Step-ups (reduce height)
Alt DB Sn – DB Snatch from Hang or Hip Thruster
RC – Fine or Lite Options (watch jump-up/drop-off)

Knee –
Bp-BJO/BJ – Bp fine and Step-overs/ups or Airsquats
T2B – fine (watch jump-up/drop-off)
Alt DB Sn – Fine or from Hang
RC – Fine or Lite Options (watch jump-up/drop-off)

 

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