Teams on Event 1 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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 120923

 

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) Strict Pull-ups RM Reps – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

 

Score = Total Reps
NB – use bands if you cannot get at least 5 reps to start

 

CFA Lite Options:
Rx-Int3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)

 

Then…

 

2) TEAM 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/aC6OgVhrpnE

 

TEAM RX: ADAPTED Event 1 – Nutritech’s Legless RUNNING

IN TEAMS OF 4…but if alone do with a Work:Rest ratio of 1:1 (i.e. if it takes you 3:40 to complete, then rest 3:40 before starting your 2nd Rnd)

6(3 each pair) Rnds FT:
500m Partner Run (any pair)
30 Synchro Jumping Alt. Lunges
12 Synchro Burpees

 

TC – 25 min

Score = Time/TC plus 1 sec/Rep missed

 

Note:
Synchro on Lunges – at some point in the split position with the feet in contact with the floor
Any pair works together. Pairs stay within a rep of each other I.e. stay within approx. 25 m of each other!
A pair finishe a Rnd before the next pair starts the run!

 

CFA Lite Options:
Int1/2 – same Rx
Int3 (ECC Int) – 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg1 (ECC Beg) – 400m Run, 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg2 – 400m Run, 20 Synchro Airsquats, 8 Synchro Burpees
Beg3 – 300m Run, 15 Synchro Airsquats, 6 Synchro Burpees

 

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!