Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 4 and 5 above for our class!  Image courtesy of Games.CrossFit.com

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ONLINE WHITEBOARD/COACHING – 250523

 

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) Warm-up – Build ENOM for 7 min to a Heavy Snatch (80-90% of 1RM)

 

Score = Load
Any snatch!

 

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

 

then…

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 4

For load:
Run 800 m
Max snatch

Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test 5.

Score = Max Load

 

2 min Rest… into Test 5…

 

CrossFit Games 2023 – Individuals Semi-Finals – Event 5
For time:
8 snatches
Run 800 m

 

Time cap: 6 minutes

Score = Tim/TC plus 1 sec/rep missed

♀ 125 lb (55kg)
♂ 185 lb (83kg)

 

CFA LITE Options:
Any Snatch
Level1 – 80/53kg
Level2 – 75/50kg
Level3 – 73/48kg
Level4 – 70/45kg
Int1 – 65/44kg
Int2 – 60/40kg
Int3 – 55/35kg
Beg1 – 50/30kg
Beg2 – 40/25kg; Run 600m
Beg3 – 30/20kg; Run 500m

 

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!