Hannah on today’s Workout … Event 4 – at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 070923

 

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) Farmers Walking 12m (6mx2) – E90sOn90s for 9 min (6 Rnds, build to Max Day)

 

Score = Load

then…

2) 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/AhtduTD2jmI

 

RX: Event 4 – CrossFit Algoa’s Triplet

3 Rounds FT of:
6 Farmers Carry Lengths (7m with 56kgx2/36kgx2)
12 Deficit Chest-2-Wall HSPU (5cm) M / 9 Chest-2-Wall HSPU (0cm) W
27 Shuttle Runs (7m)

 

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

 

NB – PPU Std and lines – 1m (knees/feet and hands/head within 1 m)

 

LITE Options:
Level1 – 50kgx2/33kgx2; C2W HSPU (Def 3cm/0cm – normal)
Level2 – C2W HSPU (at 25cm – 1 Abm F)
Level3 – 45kgx2/32kgx2; C2W HSPU (at 30cm – 1 Abm F)
Level4 – C2W HSPU (1/2 Abmat at 30cm)
Int1 – 40kgx2/30kgx2 ; C2W HSPU (1/2 Abmat at 50cm)
ECC INT – Int2 – 36kgx2/26kgx2 ; C2W HSPU (2/3 Abmat at 50cm)
Int3 – 32kgx2/24kgx2; PPU (76cm/51cm)
Beg1 – 32kgx2/24kgx2; PPU (61cm/Ft ob flr)
ECC BEG – Beg2 – 24kgx2/16kgx2; PPU (Ft/Knees- 2abm)
Beg3 – 16kgx2/12kgx2; PPU (kns – 2abm)

 

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!