Featured Video – CrossFit Games Quarter Finals Test 4 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 – 230323

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) CrossFit Games Ind Quarter Finals – TEST 4 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

20-minute AMRAP:
1,000-meter row
50 GHD sit-ups
500-meter row
25 V-ups

Score = Total Reps

NB – See v-up movement standards at link above!

CFA LITE Options:
RX sub rowing SDHP (20/12kg) 1 rep – 1 cal
Int1 – 40 GHD SU or 50 W-SU(20/12kg); 20 V-ups
Int2 – 30 GHD SU or 43 W-SU(20/12kg); 20 V-ups
Int3 – 20 GHD SU or 37 W-SU(20/12kg); V-ups (mid-shin)
Beg1 – 16/10kg; W-SU (16/10kg); V-ups (knees bent, touch feet)
Beg2 – 12/8kg; W-SU (12/8kg); V-ups (knees bent, touch knees)
Beg3 – 8/5kg; SU; Half Sit-up (Hands touch floor, to hands on knees)

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!