Featured Image – Claudine on Rack Walking Lunges … Claudine has become a regular in our 8:30 Classes – She leaves for Vietnam this week for a new working opportunity! We wish you well and will miss you!!!!!

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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 – 040423

 

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) Build to a Heavy Clean (any) – E902On90s for 9 min (6 Rnds, building to 85-90% of what you expect to clean in Test 2B below)

Score = Load

 

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

 

then…

 

2) AGOQ Quarter Finals CFG 2023 – Test 2A and 2B

Video courtesy of CrossFit, Inc.

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

 

TEST 2A:

10-minute AMRAP:
6 chest-to-wall handstand push-ups
9 GHD sit-ups
12 box jumps

 

Score = Total Reps

 

At 10 min straight into…

 

TEST 2B:
Immediately following Test 2A, athletes will have 5 minutes to establish:
1-rep-max clean (any)

 

Score = Load

 

then…

 

WORKOUT VARIATIONS
Teenagers 14-17, Masters 35-54
♀ 24-inch (61cm) box
♂ 30-inch (76cm) box

Masters 55+ (will count RX if that’s your age for CFA)
♀ Strict handstand push-ups to a 2-inch riser, 20-inch box
♂ Strict handstand push-ups to a 2-inch riser, 24-inch box

 

CFA LITE Options:
Int1 – 4 C2W HSPU; 7 GHD SU or 9 W-SU (22.5kg/15kg); 76/61cm
Int2 – 6 C2W HSPU (1/2 abm); 5 GHD SU or 9 W-SU (20kg/12kg); 76/61cm
Int3 – 6 C2W HSPU (2/3 abm); 4 GHD SU or 9 W-SU (15kg/10kg); 61/51cm
Beg1 – 6 PPU 61/51cm; 9 W-SU (15kg/10kg); 51/41cm BJ or BStepUp 61/51cm
Beg2 – 6 PPU 51cm/Flr; 9 W-SU (10kg/7kg); 51cm BStepUp
Beg3 – 6 PPU Flr/Knee 2x Abm; 9 SU; 41cm BStepUp

 

Test 2B:
Keep loading so that great form is maintained! Any clean allowed!

 

NB Workout Notes:
GHD set to the appropriate height.
• Barbell (35/45 lb or 15/20 kg).

**Note: For this test, a 15-kg bar MUST be totaled as 33 lb. A 20-kg bar MUST be totaled as 44 lb.
• Bumper plates.*
• Collars.
* The official weight must be recorded in pounds. If converting kilograms to pounds, round to the nearest pound (.5 and up round up, .4 and below round down). 200.1 to 200.4 lb rounds down to 200 lb 200.5 to 200.9 lb rounds up to 201 lb

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

 

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!