Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 3 (Semi-Final’s Linda) above for our class!  Image courtesy of Games.CrossFit.com

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ONLINE WHITEBOARD/COACHING – 240523

 

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 DB Floor Press / Squat Cleans

 

Score = For Quality

 

then…

 

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 3

For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlifts
Dumbbell bench presses
Squat cleans

 

Time cap: 17 minutes

♀ 220-lb (100kg) deadlifts, 60-lb (27kg) dumbbells, 105-lb (47kg) squat cleans
♂ 295-lb (134kg) deadlifts, 90-lb (40kg) dumbbells, 145-lb (65kg) squat cleans

 

CFA LITE Options:
Loads below – DL – DB x2 – SC
Rx – 134/100kg; 40/27kg; 65/47kg
Level1 – 127/85kg; 38/25kg; 62/41kg
Level2 – 120/80kg; 36/24kg; 59/39kg
Level3 – 115/75kg; 35/22.5kg; 57/38kg
Level4 – 110-/72kg; 32/20kg; 55/37kg
Int1 – 105/70kg; 25/20kg; 52/35kg
Int2 – 95/65kg; 22.5/15kg; 50/32kg
Int3 – 85/60kg; 22.5/15kg; 45/30kg
Beg1 – 75/45kg; 15/10kg; 40/30kg
Beg2 – 60/30kg; 10/7kg; 35/20kg
Beg3 – 50/25kg; 7.5/5kg; 25/15kg

 

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!