Thuba flying high on the Vault Overs of Team Event 2, CrossFit Algoa’s “Yoking Arround #2”, of 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 – 130923

 

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) S-HSPU RM Reps – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

 

Score = Total Reps
NB – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

 

CFA Lite Options:
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

 

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!

 

TEAM RX: Event 3 – Shaun Benn Project’s “Engine Sprint“

Athletes complete the following triplet in the following order M1, F1, M2, F2…

For class do this in pairs!!

 

FT:
30 KB Snatches (24kg/16kg)
40 Shuttle Runs (40x 6m)
10/6x 6m Sled Push (35kg plus 30kg)
100 DU

 

TC – 5 min per athlete (20 min for Team)

Score (per Athlete) = Time/TC plus 1 sec/Rep missed

 

Note:
Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)
Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively if Time Cap is hit!
Swop hands as needed on the Snatches
KB & DB Snatch are from the Hang!

 

LITE Options:
Int1 down are DB Snatches from Hang
Intermediate ECC – Int1 – 20/15kg, Sl 35kg plus 15kg, 70 DU
Beginner ECC – Beg1 – 15/10kg, 30x 6m Run, Sl 35kg plus 0kg, 100 SU
Beg2 – 10/7kg, 30x 6m Run, Sl 7/4 35kg plus 0kg, 70 SU
Beg3 – 10/7kg, 30x 6m Run, Sl 5/3 35kg plus 0kg, 60 SU

 

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!