Featured Image – Tracy and Carla on Rack Walking Lunges … Good work ladies!!!!!

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ONLINE WHITEBOARD/COACHING – 050423

 

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) Practice:
a) Rope Climbing
b) Bench Press or Floor Press (see Sub notes below)

 

Score = For Quality

 

then…

 

2) AGOQ Quarter Finals CFG 2023 – Test 3

Video courtesy of CrossFit, Inc.

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

 

For time:
50 shuttle runs (100 x 7.62m)
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs (100 x 7.62m)

♀ 125-lb (56kg) bench presses
♂ 185-lb (83kg) bench presses

 

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

 

NB – Bench Press SUB – For Class due to limited number of bench press seats… perform the bench press as a floor press for 30 Reps if you do not have a bench press bench!
NB – Coaches for class – Floor press done in shuttle lane (BB simply rotated longitudinally to the lane whilst running)

 

Metric Equivalents:
* 12 ft – 3.65m ; 15 ft – 4.57m
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
bench press are 34 kg (75 lb), 43 kg (95 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), and 83 kg (185 lb).

 

WORKOUT VARIATIONS (will count RX if that’s your age for CFA)
Teenagers 14-15
♀ 75-lb bench presses, 15-foot rope climb
♂ 115-lb bench presses, 15-foot rope climb
Teenagers 16-17
♀ 95-lb bench presses, 15-foot rope climb
♂ 135-lb bench presses, 15-foot rope climb
Masters 35-54
♀ 125-lb bench presses, 15-foot rope climb
♂ 185-lb bench presses, 15-foot rope climb
Masters 55-64
♀ 95-lb bench presses, 12-foot rope climb
♂ 135-lb bench presses, 12-foot rope climb
Masters 65+
♀ 75-lb bench presses, 12-foot rope climb
♂ 115-lb bench presses, 12-foot rope climb

 

CFA LITE Options:
Rx – 83/56kg
Level1 – 75/50kg
Level2 – 70/48kg
Level3 – 65/45kg
Level4 – 62/42kg
Int1 – 58/40kg; 6 RC (4.57m)
Int2 – 52/35kg; 7 RC (3.65m)
Int3 – 45/30kg; 7x 2 pulls RC (no jump)
Beg1 – 40/25kg; 46 Rope PU (leg ass.) or 21 RPulls ly2stand (str kns, hips)
Beg2 – 30/20kg; 21 RPulls ly2stand (str kns, hips can bend); 40 S-Run (80x 7.62m)
Beg3 – 20/12kg; 21 RPulls ly2stand (kns, hips can bend); 35 S-Run (70x 7.62m)

 

NB – Workout Notes:
At each turnaround, both feet and one hand must touch the ground over the line before the athlete may
return.
• Stepping on or touching the line will not count.
• On the final shuttle run, the athlete must simply pass the line to begin their rope climbs.
*No partial shuttles count – only full completed 2x 7.62m

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!