Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates
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Alternatively call us on: 0784517637 (adults & kids) or 0845086893
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ONLINE WHITEBOARD/COACHING – 290922
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
ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!
1) East Cape Champs 2022 – TEAM – Event 7 – AFL’s Chipper of Chippers #2
https://eastcapechamps.co.za/2022-workouts/
RX – Event 7 (AFL’s Chipper of Chippers #2)
Complete the following FT (M/M/F/F):
100 Partner Wall Balls (10kg/6.3kg) (To work – 1 Holds Goblet squat and other holds DB OH – 2 on 1)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg, M1/F1, -M2/F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 30kg DB, F1 16kg KB, F2 20kg DB)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg, M1/F1, M2/F2)
30 Synchro Wall Walks (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg, M1/F1, M2/F2)
50 Synchro (M1,2 and F1,2) Broad Jumps (100cm/130cm)
TC – 20 min (BUT CLASS EXTENDED TIME CAP 30 MIN)
Score = Time/TC plus 1 sec/rep missed
BSO – M/F pair works 1 at a time; DB/KB cannot rest on leg
Synchro BJ – over blue mat (no mat touch allowed)
INTERMEDIATE – Event 7 (AFL’s Chipper of Chippers #2)
Complete the following FT (M/M/F/F):
100 Partner Wall Balls (10kg/6.3kg) (To work – 1 Holds an Goblet squat and other holds DB OH – 2 on 1)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 20kg DB, F1 12kg KB, F2 15kg DB)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
30 Synchro Half Wall Walks (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
50 Synchro (M1,2 and F1,2) Broad Jumps (70/100cm)
TC – 20 min (BUT CLASS EXTENDED TIME CAP 30 MIN)
Score = Time/TC plus 1 sec/rep missed
BSO – M/F pair works 1 at a time; DB/KB cannot rest on leg
Synchro BJ – over blue mat (no mat touch allowed)
BEGINNER – Event 7 (AFL’s Chipper of Chippers #2)
Complete the following FT (M/M/F/F):
80 Partner Wall Balls (6.3kg/4.5kg) (To work – 1 Holds an airsquat and other holds DB OH – 1 on 1)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7.5kg DB)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
30 Synchro 2 Feet on Wall Step – no hand mvt (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
50 Synchro (M1,2;F1,2) Broad Jumps/Step (over 2x bumper/1x bumper)
TC – 20 min (BUT CLASS EXTENDED TIME CAP 25 MIN)
Score = Time/TC plus 1 sec/rep missed
Notes:
BSO – M/F pair works 1 at a time; DB/KB can rest on leg
Wall Walks – M/M or F/F pair work at the same time
BJ – All 4 synchro at a time
CFA LITE:
Int2 – INTERMEDIATE
Beg1 – BEGINNER
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO 41cm ; M1 10kg KB, M2 12kg DB, F1 7.5kg DB, F2 5kg DB; WW – same B1; BroadStep 1x Bmper
Substitutions:
Shoulder –
WB/Thr – Front Squats (OH hold – Front rack hold)
BSO – Fine (lighter on inv-side)
HPC,PJ – Power Clean only
WW – Fine or Push-up hold w opp sh taps (9x reps)
Broad/J – Fine
Back –
WB/Thr – Fine or WB Squats (no throw)
BSO – Lighter/reduced height
HPC,PJ – lighter/hip thrusters
WW – Fine or Push-up hold w opp sh taps (9x reps)
Broad/J – Broad Step
Knee –
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
BSO – Lighter/reduced height
HPC,PJ – Fine
WW – Fine
Broad/J – Fine or Broad Step
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 info@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/
Cool-down/Trigger Ball/Foam Roll/Stretch
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