Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 6 above for our class!  Image courtesy of Games.CrossFit.com

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ONLINE WHITEBOARD/COACHING – 270523

 

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 this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!

 

1)
a) OHS – Build to a moderately heavy load from the floor (67-70% 1RM)

 

Score = For Quality

 

b) Practice Rope Climbing (Legless or your scaled equivalent)

 

Score = For Quality

 

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

 

then…

 

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 6

For time:
20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats

 

Time cap: 15 minutes (men); 16 minutes (women) but rest 2 min then continue and finish the workout today if not completed at cap!

♀ 125 lb (55kg)
♂ 185 lb (83kg)

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:
Rope height (4.1m)
HSW Pirouttes (1x Pirroutte every 3m)
HSPU line 76cm long, 25cm from wall
Row sub SDHP – 20/12kg

 

CFA LITE Options:
Level1 – 80/53kg; HSW 9 m w 2 Pir.; 18 C2W HSPU
Level2 – 75/50kg; HSW 9 m w 2 Pir.; 2x S-LL RC 3,7m; 18 C2W HSPU
Level3 – 73/48kg; HSW 9 m w 1 Pir.; 1.5x S-LL RC 3,7m; 15 C2W HSPU
Level4 – 70/45kg; ; HSW 9 m w 1 Pir.;1.5x S-LL RC 3,7m; 15 C2W HSPU
Int1 – 65/44kg; HSW 9 m w 1 Pir.; 1x S-LL RC 3,7m; 12 C2W HSPU
Int2 – 60/40kg; HSW 9 m; 2x LL RC 3,7m(no jump); 15 C2W HSPU (1/2 abm at 0.5m)
Int3 – 55/35kg; HSW 6 m/4 WW; 12 LL R-PU; 15 C2W HSPU (2/3 abm at 1 m)
Beg1 – 50/30kg; 4 Half WW; 12 R-PU (Leg ass. or 6 R-Pulls- str); 20 PPU (61/51cm); SDHP 16/10kg
Beg2 – 40/25kg; 4 1-step WW; 12 R-Pulls (hips bend); 20 PPU (51cm/Flr); 400m Row or 50 SDHP 12/8kg
Beg3 – 30/20kg; 4 WormW; 12 R-Pulls (hips, kns bend); 20 PPU (Flr/Kns 2x abm); 400m Row or 50 SDHP 8/5kg

 

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!