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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Or

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 060923

 

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) 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/k0DoP4Wddww

RX: Event 3 – AFL’s Snatch Ladder

Snatch

M- 65kg/F- 40kg – M- 75kg/F- 45kg – M- 80kg/F- 48kg – M- 85kg/F- 51kg – M- 90kg/F- 54kg – M- 95kg/F- 57kg – M-100kg/F- 60kg – M-105kg/F- 65kg – M-110kg/F- 68kg – M-115kg/F- 72kg – M-120kg/F- 78kg – M-125kg/F- 82kg

Score = Load

NB – See scoring below under CFA LITE
NB – Coaches get each athlete to simply add loads to 1 bar each minute!

Rules:
12 Stations – TC of 1 min per zone!
Lift must start before end of minute
Any Snatch allowed from floor

 

INTERMEDIATE: Event 3 – AFL’s Snatch Ladder

For Max Load (1 min per station):

1 Snatch

M- 40kg/F- 20kg – M- 50kg/F- 25kg – M- 55kg/F- 30kg – M- 60kg/F- 35kg – M- 65kg/F- 40kg – M- 70kg/F- 43kg – M-75kg/F- 45kg – M-80kg/F- 48kg – M-85kg/F- 51kg – M-90kg/F- 55kg – M-95kg/F- 57kg – M-100kg/F- 60kg

Score = Load

 

BEGINNER: Event 3 – AFL’s Snatch Ladder

For Max Load (1 min per station):
1 Snatch

M- 25kg/F- 15kg – M- 30kg/F- 18kg – M- 35kg/F- 20kg – M- 40kg/F- 25kg – M- 45kg/F- 27kg – M- 50kg/F- 30kg – M-55kg/F- 32kg – M-60kg/F- 35kg – M-65kg/F- 37kg – M-70kg/F- 40kg – M-75kg/F- 42kg – M-80kg/F- 45kg

Score = Load

 

LITE Options:
%1RM Guideline for teh 12 stations – 50% – 55% – 60% – 65% -70% – 75% – 80% – 85% -90% – 95% – 95%-100% – 97%-103%
Choose level based on last load successfully lifted
Rx – 120/78kg
Level1 – 115/75kg
Level2 – 110/71kg
Level3 – 105/68kg
Level4 – 100/65kg
Intermediate ECC – Int1 95/57kg
Beginner ECC – Beg1 – 75/42kg
Beg2 – 55/30kg
Beg3 – 40/20kg

 

then…

 

2) Snatch (any) (60kg/40kg) – AMRAP 5 min

Score = Total Reps

 

LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg
Beg2 – 30/20kg
Beg3 – 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 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!