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

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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 – 060423

 

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) Power Clean, Thruster – EMOM 10 min (Build to a Max Day)

 

Score = Load
NB – No cluster allowed today… Power clean from floor, stand tall then Thruster!!

 

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

then…

2) AGOQ Quarter Finals CFG 2023 – Test 4 (Open WOD 15.5)

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

 

For time:
27-21-15-9
Row calories
Thrusters

♀ 65-lb (29kg) thrusters
♂ 95-lb (43kg) thrusters

 

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

 

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

 

WORKOUT VARIATIONS
Masters 35-54
♀ 65-lb thrusters
♂ 95-lb thrusters

Teenagers 14-17, Masters 55+ (will count RX if that’s your age for CFA)
♀ 45-lb thrusters
♂ 65-lb thrusters

 

Metric Equivalents:
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
snatches are 20 kg (45 lb), 29 kg (65 lb), and 43 kg (95 lb).

 

CFA LITE Options:
Class sub 20/12 SDHP (1 rep = 1 Cal)
Int1 – same
Int2 – 40/27kg
Int3 – 35/25kg
Beg1 – 30/20kg; SDHP 16/10kg
Beg2 – 20/12kg; SDHP 12/8kg
Beg3 – 15/9kg; SDHP 8/5kg

 

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!