Featured Video – CrossFit Games Quarter Finals Test 1 is our class WOD today! (Video courtesy of CrossFit, Inc.)

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 200323

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

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

 

1) Front Squat 5 – E2ndMon2ndm for 6 min (3 Rnds, 75% 1RM)

 

Score = Loading

 

CFA LITE:
Keep loading so that great form can be maintained

 

then…

 

2) CrossFit Games Ind Quarter Finals – TEST 1 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

 

For Time:
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet (7.62m)
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups

♀ 70 kg (155 lb), 56 kg (125 lb), 43 kg (95 lb).
♂ 102 kg (225 lb), 83 kg (185 lb), and 61 kg (135 lb).

 

Time Cap – 15 minutes

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 92-75-55 / 63-50-39kg; 7x 6m (not unbr); 8 MU; C2W HSPU (1 abm)
Int2 – 83-67-50 / 57-45-35 kg; 5x 6m (not unbr); 12 B-MU (R/B); ; C2W HSPU (2 abm)
Int3 – 74-61-44 / 50-40-30 kg; 5x 5m (not unbr) or 12 WW; 10 B-MU (B/P); PPU (76/61cm)
Beg1 – 60-50-35 / 40-35-25 kg; 12 Half WW; C2B PU (P/G), PU/PU (kns up, ts dwn); PPU (61/51cm)
Beg2 – 50-40-30 / 35-25-20 kg; 12 1-step WW; RR (1.5/1m), 7 PU/10 PU (kns); PPU (51cm/flr)
Beg3 – 40-30-20/ 25-20-15 kg; 12 WormW; RR (1/0.5m), 10/7 PU (kns); PPU (flr/kns 2x abm)

 

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 dave@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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!