Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete an adapted version of Test 1 above for our class!  Image courtesy of Games.CrossFit.com

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ONLINE WHITEBOARD/COACHING – 220523

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

If you completed these wods yesterday… chat to the coaches on doing something you missed this week or on our AFL Competitors training program!

Adapted for class – CrossFit Games 2023 – Individuals Semi-Finals – Event 1

In groups of 5 …. AMRAP the following for 24 min (6 Rnds):
AMRAP 2 min – Airbike (cal)
AMRAP 2 min – Hand-over-hand Sled Pull (m)
AMRAP 2 min – Run (50m shuttles or 7.52m)
AMRAP 2 min – Kipping Horizontal Ring Row

Score = Total Reps

♀ 180 lb (82kg – 35kg plus 47kg)
♂ 225 lb (102kg – 35kg plus 67kg)
Running 50m shuttles – 10m = 1 Rep;
If running 7.62m shuttles – 1xc 7.62m = 1 rep
Sled 1m = 1 Rep
RX Horiz. RR – set rings or feet so that body is horizontal with Ring straps vertical

CFA LITE Options:
Sled weighs 35kg
Int1/2 – 82/55kg – 35kg,47kg/35kg,20kg
Int3 – 75/50kg – 35kg,40kg/35kg,15kg; RR (2m/1.5m)
Beg1 – 65/45kg – 35kg,30kg/35kg,10kg; RR (1.5/1m)
Beg2/3 – 45/35kg – 35kg,10kg/35kg; RR (0m/plus 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!