Featured Image – Coach Eva on Test 3 of the Age Group Online Quarter final qualifyers this weekend!!! Excellent work Eva!!!!!

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ONLINE WHITEBOARD/COACHING – 030423

 

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) AGOQ Quarter Finals CFG 2023 – Test 1

Video courtesy of CrossFit, Inc.

https://games.crossfit.com/workouts/onlinequalifiers/2023

All for time:
3 rounds of:
2 x 25-ft dumbbell walking lunge (hang position)
20 toes-to-bars

Immediately followed by:
2 rounds of:
2 x 25-ft dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups

Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
10 bar muscle-ups

♀ 2 x 35-lb (15kgx2) dumbbells
♂ 2 x 50-lb (22.5kgx2) dumbbells

 

Time cap: 20 minutes (for benchmark score)… then continue to a extended TC of 25 min if not completed at 20 min!

Score = Time/TC plus 1 sec/rep missed

 

Metric Equivalents:
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50lb).
25 ft is 7.62m
1 Rep is 7.62m on the lunge

 

NB Notes:
Athletes may NOT use gymnastics grips during the
walking lunges
– Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed.
– Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed.
– The athlete must finish the entire 25-foot section with both feet over the line, knees and
hips extended, and the dumbbells in the rack position before lowering the dumbbells from the shoulders.

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

WORKOUT VARIATIONS
Teenagers 16-17, Masters 35-54
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Teenagers 14-15, Masters 55+ (will count RX if that’s your age for CFA)
♀ 20-lb dumbbells
♂ 35-lb dumbbells

 

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2; 18 T2B; 12 C2B PU; 6 B-MU
Int2 – 20kgx2/15kgx2; 16 T2B; 10 C2B PU; 10 B-MU (R/B)
Int3 – 15kgx2/10kgx2; 14 T2B; 15 PU; 10 B-MU (B/P)
Beg1 – 15kgx2/10kgx2; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)
Beg2 – 10kgx2/7kgx2; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)
Beg3 – 7.5kgx2/5kgx2; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m)

 

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!