Coach Garric on today’s Workout … Event 2A and 2B – at our #DVSN @EastCapeChamps – Head Judge Lawrence judging!

www.eastcapechamps.co.za 

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ONLINE WHITEBOARD/COACHING – 050923

 

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) Practice and Set-up for all movements below!!

 

Score = For Quality

 

then…

 

2) Today we will complete this workout (2A and 2B) TWICE – Rest 5 -8 min between the 1st and 2nd attempt!… Record your best score!!

INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE: https://youtu.be/CxLoICShA78

 

RX Event 2A & 2B – Function Warehouse Skills Gauntlet

Event 2A

FT:
10m (Unbroken 5m) HS walk, 1 freestanding HSPU (1m x 1m) (on abmat)
1 freestanding HSPU (1m x 1m) (on abmat), 10m (Unbroken 5m) HS walk
5m HS Walk – up stairs down ramp
HS Walk piroutte 180 deg (in 2m x 2m)
5m HS Walk – up ramp down stairs
HS Piroutte 360 degree (in 2m x 2m)
10 SU Crossovers
10 DU Crossovers
10 Single-leg Khrennikov DU

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

Event 2B

AMRAP 3 min:
20/14 cal Rower
15 WB GHD SU (9.1kg/6.3kg)
1 Peg Board Ascent
AMRAP:
3x Horizontal Box Traverse with 2 pirouttes (3x 228cm)
2 Pullovers

Score = AMRAP

Notes:
Peg Board – 1 Rep
Hor Box Trav – includes pirouttes at ends of the box (2 in 3 lenths) – 5 reps

INTERMEDIATE (Int3): Event 2A & 2B – Function Warehouse Skills Gauntlet

Event 2A

FT:
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS Walk – over bumpers 10kg
5m HS Walk – over bumpers 10kg
10 SU Crossovers
10 DU
10 Khrennikov Single-leg SU
HSW 180 degree (around cone)

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

NB – HSW – 1m unbroken

INTERMEDIATE (Int3): Event 2B

AMRAP 3 min:

20/14 cal Rower
10 GHD SU
6 Peg Board Pull-ups
AMRAP:
2 Horizontal Box Traverse (2x 228cm)
3 T2B

Score = AMRAP

NB – Horizontal Box Traverse – drop off no turn

BEGINNER (Beg2): Event 2A & 2B – Function Warehouse Skills Gaunlet

Event 2A

FT:
9 No-Step Wall Walks
2x 360 Deg Circle Walk Left (51cm)
2x 360 Deg Circle Walk Right (51cm)
30 SU

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

BEGINNER (Beg2): Event 2B

AMRAP 3 min:
15/10 cal Rower
10 Sit-Ups
20 sec Cumulative Peg Board Hold
AMRAP:
10m (5m x2) Crab Walk
5 Hanging Knee Raises

Score = AMRAP

 

LITE options:
Class sub – Longitudinal Pull-up bar Hold at wall
To further assist band under bottom!
Scale further as needed for B3 or make more challenging for B1

 

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 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!