Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 2 above for our class!  Image courtesy of Games.CrossFit.com

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ONLINE WHITEBOARD/COACHING – 230523

 

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) Ring complex below
b) Pistols

 

Score = For Quality

 

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

 

then…

 

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 2

As many reps as possible in 3 minutes of:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box

Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.

 

TC – 11 min

Score = Total Reps

NB – 1 unbroken complex on rings counts 1 rep
♀ Wear a 10-lb (4.5kg) ruck, 24-inch (61cm) box
♂ Wear a 20-lb (9.1kg) ruck, 30-inch (76cm) box

 

CFA LITE Options:
RX WEAR WEIGHT VEST, REST DO NOT
Int1 – 1T2B-1BMU-1BarDip; 15 Pistols
Int2 – 1BMU(R/B)-1BarDip-1T2Bl; 15 Pist. (Green/Hold Rings); BBJO (61/51cm)
Int3 – 1BMU(B/P)-1BarDip-1T2B (B/P); 15 Pist. (Hip Crease just at/above Hor); BBJO (61/51cm)
Beg1 – 1PU(G/P)-1HLR-1Push-up; 15 Bench Pistol (just above hor); BBSO (61/51cm)
Beg2 – 1Jump-PU(3/4 forearm)-1HKR-1Push-up (Ts/2x kns); 15 Lunges; BBSO (51/38cm)
Beg3 – 1Jump-PU(1/2 forearm)-1HKR-1Push-up (2x PU kns/1x PU kns); 10 Static-Lunges; Bps

 

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!