Featured Video – CrossFit Games Quarter Finals Test 3 is our class WOD today! (Video courtesy of CrossFit, Inc.)

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ONLINE WHITEBOARD/COACHING – 220323

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) EMOM – Clean (any) and Jerk (any) (Climb to a Max Day)

Score = Max Load
NB – use this workout to determine your loading on T3 below.

then…

2) CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

5 rounds for time:
5 burpee box jump-overs
1 clean and jerk
*Add 1 clean and jerk after each round (Rn1 -1; Rnd 2- 2; Rnd 3- 3 reps etc.)

♀ 185-lb (83kg) clean and jerks, 24-in (61cm) box
♂ 275-lb (125kg) clean and jerks, 30-in (76cm) box

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rx – 125/83kg
Level1 – 113/75kg
Level2 – 106/71kg
Level3 – 100/66kg
Level4 – 94/62kg
Int1 – 88/58kg
Int2 – 78/52kg
Int3 – 69/46kg
Beg1 – 60/40kg; BJO 61/51cm
Beg2 – 46/31kg; BSO 51cm
Beg3 – 37/24kg; BSO 41cm

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!