Featured Image – As part of Dave’s Fundraising efforts in getting him to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters trainng shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!
https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/
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Or
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ONLINE WHITEBOARD/COACHING – 040623
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) Front Squat 5-4-3-2-1 – E2ndMon2ndm for 10 min (5 Rnds)
Score = Total Loading (Sum of loads x Reps for each Rnd)
Loading Guideline – 5 (70-75%)-4(75-80%)-3(80-85%)-2(85-90%)-1(90-95%)
CFA LITE:
Keep loading so that great form can be maintained
then…
2) Kick-start TChallenge Test 1
CrossFit Games Age Group Semi-Finals 2023
https://games.crossfit.com/workouts/semifinals/2023?division=6
TEST 2
(100 points)
Complete as many reps as possible of:
Thrusters
Muscle-ups
*Athletes must complete a minimum number (varied by division) of thrusters and muscle-ups. If this number is not achieved for one movement, any reps over the minimum of the other movement will not count.
♀ 95 lb ♂ 135 lb
Time cap: 5 minutes
Score = Total Reps (with prerequisite that both Min reps achieved on each mvt)
See notes below!!
TEST 2 RX VARIATIONS
If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!
Teenagers 16-17, Masters 35-49
♀ 95 lb, minimums: 15 thrusters and 15 muscle-ups
♂ 135 lb, minimums: 15 thrusters and 15 muscle-ups
Masters 50-59
♀ 95 lb, minimums: 15 thrusters and 10 muscle-ups
♂ 135 lb, minimums: 15 thrusters and 10 muscle-ups
Teenagers 14-15, Masters Men 60+
♀ 75 lb, minimums: 15 thrusters and 10 muscle-ups
♂ 105 lb, minimums: 15 thrusters and 10 muscle-ups
Masters Women 60-64
♀ 75 lb, minimums: 15 thrusters and 5 muscle-ups Masters
Women 65+
♀ 75 lb, minimums: 15 thrusters and 15 C2B Pull-ups
NOTES
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 34 kg (75 lb), 43 kg (95 lb), 47 kg (105 lb), and 61 kg (135 lb).
Prior to starting, set up the floor plan as shown.
Athletes may begin with either movement. All athletes will start standing tall at the side of the barbell facing away from it. After the call of “3, 2, 1 … go,” move to the rings or the barbell and begin accumulating reps.
You may switch movements at any time. Your score will be the total number of repetitions completed before the 5-minute time cap.
Athletes must complete the minimum number of repetitions (the minimum varies by division) for both thrusters and muscle-ups for any repetitions above the minimums to count.
If the designated minimum is not achieved for one movement, any reps above the minimum of the other movement will not count.
For example, a 35-year-old athlete has a minimum of 15/15 and completes:
• 5 muscle-ups – Minimum NOT completed. • 27 thrusters – 12 reps above the minimum.
– The thrusters will be adjusted to 15 ; the minimum for the muscle-ups was not met.
• Total score = 20(5 muscle-ups + 15 thrusters)
TIEBREAK
Note the time when the required minimum of BOTH the thrusters and muscle-ups (65+ women: chest-to-bar pull-ups) are completed.
In the event of a tie on total reps, the athlete who completed the minimums of both movements faster will win the tie.
CFA LITE Options:
For Individuals <35 years use the values below…for scaling
RX – 61/43kg 15 reps on each
Int1 – 10 MU; 55/38kg
Int2 – 10 B-MU (R/B); 50/35kg
Int3 – 10 B-MU (P/G); 45/30kg
Beg1 – 25 PU (P/G); 35/20kg
Beg2 – 25 RR (1.5/1m); 25/15kg
Beg3 – 25 RR (1/0.5m); 20/12kg
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!
