JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3 of our #DVSN @EastCapeChamps!
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ONLINE WHITEBOARD/COACHING – 140923
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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)
Score = Load
NB – From Rack
then…
2) For class do 1 heat and in Teams of 2 (pairs)….
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 4 – Cabal Coffee’s Wobbly #3
Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
M1 & F1 Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
18 Synchro Synchro C2B PU/ Pull-ups
18 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
15 Synchro C2B PU/ Pull-ups
15 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
12 Synchro C2B PU/ Pull-ups
12 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 11 min
TC = 11 min
Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Rest 1 min and M2 & F2 complete the same sequence above
TC = 11 min
Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed
Total TC = 23 min
Note:
Synchro is at the start of C2B/PU and the T2B
“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!
LITE Options:
Int1 – 20 Synchro PU – partner dead hang each Rnd, 15-12-9 Synchro T2B, 55kg/33kg
ECC INT – Int2 – 20 PU – partner dead hang each Rnd, 18-15-12 Synchro HLR, 50kg/30kg
Int3 – 16 PU – partner dead hang each Rnd, 15-12-9 Synchro HLR, 45kg/27kg
Beg1 – 16 PU (P/G) – partner dead hang e Rnd, 18-15-12 Synchro HLR, 40kg/25kg
Beg2 – 20 RR (1/0.5m) – partner RR hang e Rnd, 18-15-12 Synchro HKR, 30kg/20kg
Beg3 – 20 RR (0.5/0m) – partner RR hang e Rnd, 18-15-12 Synchro K2C, 20kg/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!
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