Featured Image – Eva smashing Test 1A of the 2023 CrossFit Games Age Group Semi-Finals for the top 30 Worldwide!!

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ONLINE WHITEBOARD/COACHING – 060523

 

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 2 – E2ndMon2ndM for 6 min (3 Rnds) (95% 1RM)

 

Score = Load

 

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

 

then…

 

2) Kick-start TChallenge Test 4

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

TEST 4
(100 points)

For time:
20 burpee box jump-overs

2 rounds of:
20 kettlebell box step-ups
2 rope climbs

2 rounds of:
20 kettlebell goblet squats 2 legless rope climbs
20 burpee box jump-overs

♀ 20-inch box, 53-lb kettlebell, 15-foot rope climb
♂ 20-inch box, 70-lb kettlebell, 15-foot rope climb

 

Time cap: 15 minutes

 

Score = Time/Tc plus 1 sec/rep missed

 

TEST 4 RX VARIATIONS

If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Teenagers 16-17, Masters 35-54
♀ 20-inch box, 53-lb (24kg) kettlebell, 15-ft (4.57m) rope climb
♂ 20-inch box, 70-lb (32kg) kettlebell, 15-ft (4.57m) rope climb

Teenagers 14-15, Masters 55+
♀ 20-inch box, 35-lb (16kg) kettlebell, 12-ft (3.66m) rope climb
♂ 20-inch box, 53-lb (24kg) kettlebell, 12-ft (3.66m) rope climb

RX box all divisions – 51cm

For Individuals <35 years use the values below…for scaling

 

CFA LITE Options:
NB – T2 (level 2) 2 RC, 2 LL-RC; 32/24kg
NB – T1 (level 4) 2 RC, 2x 3.7m LL-RC; 28/22kg
Int1 – 51cm; 2 RC; 1x 3.7m LL-RC or 12 LL-Rope PU; 24/16kg
Int2 – 51cm; RC 3.7m; 10 LL-Rope PU; 24/16kg
Int3 – 51cm; RC – 2 pulls/climb; 8 LL-Rope PU; 24/16kg
Beg1 – 17 B-BSO (51cm); 6 Rope Pulls – Stand to Lying (str); 20/12kg
Beg2 – 15 B-BSO (41cm); 6 Rope Pulls – Stand to Lying (bnt hips); 16/10kg
Beg3 – 12 B-BSO (31cm); 6 Rope Pulls – Stand to Lying (bnt hips/kns); 12/8kg

 

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!