Featured Image – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)
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Or
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ONLINE WHITEBOARD/COACHING – 200424
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
OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!
CONGRATS TO:
David Levey
JP Rust
Reinhardt Roelofse
Thando Makamba
Eva Thornton
Keri Peters
Rodger Hill
TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BENCHMARKS!!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM)
Score = Load
LITE:
Keep loading so that great form is maintained
then…
2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)
For Time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft (4.57m)
♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).
♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).
Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed
LITE:
DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM
Int1 – 92-113-129 / 63-75-85kg; 18 C2B
Int2 – 83-100-115 / 55-65-75 kg; 16 C2B
Int3 – 75-90-105 / 50-60-70 kg; 14 C2B
Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)
Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)
Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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/
Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!
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