Featured Video – CrossFit Games Quarter Finals Test 5 is our class WOD today! (Video courtesy of CrossFit, Inc.)

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 240323

 

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) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (85% 1RM)

 

Score = Load

 

CFA LITE Options:
Keep loading so that great form is maintained

 

then…

 

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

 

For Time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).
♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

 

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

 

CrossFit Algoa LITE Options:
DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM
Int1 – 92-113-129 / 63-75-85kg; 18 C2B
Int2 – 83-100-115 / 55-65-75 kg; 16 C2B
Int3 – 75-90-105 / 50-60-70 kg; 14 C2B
Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)
Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)
Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)

 

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!