Buffalo Soldiers on Team Event 2, CrossFit Algoa’s “Yoking Arround #2”, at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

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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) Practice Yoke Walking – E2ndMOn2ndM Walk 6 m (moderae load) for 10 min
NB – Share yoke wih 2-3 others!

 

Score = Note Loading (only moderae laoding)
NB- if a Yoke is too heavy at 105kg… 2 persons can share and walk together as for our Beginners on the ECC E2 or coaches can assist you in setting up a Barbell, Band and KB system to mimic yoke walking!

 

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

 

TEAM RX: Event 2 – CrossFit Algoa’s Yoking Around #2

M1/M2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)

TC – 8 min

Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

F1/F2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)

TC – 8 min

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

NOTE:
*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg
VO – only hands, lower limb and knees can touch (no sitting except Beg3)

 

LITE options:
Yoke empty – 105kg
Int1 – 105kg plus 65kg – 175kg/105kg plus 10kg – 115kg
Int2 – 105kg plus 50kg – 155kg/105kg plus 5kg – 110kg
Int3 (ECC Int) – VO 102cm ; 105kg plus 40kg – 145kg/Yoke Empty – 105kg
Beg1 – VO 76cm ; 105kg/105kg plus 20kg – 125kg but F1 & F2
Beg2 – VO 76cm; 105kg plus 20kg – 125kg but M1 & M2; 105kg but F1 & F2
Beg3 – VO 61cm; 105kg but M1 & M2; BB/KB setup 39kg (15kg plus 12kgx2)

 

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!