Individual Swimming Event 1 at our #DVSN @EastCapeChamps
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE
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Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 310823
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) DB (x2) Thruster 3 – E2ndMon2ndm for 10 min (5 Rnds build Max Day)
Score = Heaviest Load
CFA Lite Options:
Keep loading so that great form maintained
2) INDIVIDUAL WORKOUTS DVSN ECC 2023 (https://eastcapechamps.co.za/2023-workouts/)
Adapted Event 1 – Nutritech’s Thruster/Swim
5 Rounds of the following FT:
20 DB Thrusters (22.5kg/15kg)
500m Run (Sub for 100m Swim)
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
NB – Dropping DB is a 5 Burpee penalty
CFA Lite Options:
Int1/2 – same Rx
Int3 (ECC Int) – 20/10kg
Beg1 (ECC Beg) – 15/10kg; 400m Run
Beg2 – 10/7kg; 400m Run
Beg3 – 7.5/5kg; 300m Run
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 email@example.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 6h 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/
Trigger Ball, Foam Roll, Mobilise & Stretch!