CrossFit Grahamstown on the AFL’s Chipper of Chippers #2 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

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ONLINE WHITEBOARD/COACHING – 170923

 

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 Synchro work on all the movements of Event 6 – AFL’s Chipper of Chippers #2

 

Score = For Quality

 

then…

 

1) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

 

 

TEAM RX: Event 6 – AFL’s Chipper of Chippers #2

Complete the following FT (M/M/F/F):

100 Partner Wall Balls (9.1kg/6.3kg) (To work – 1 Holds Goblet squat and other holds DB OH – 2 on 1)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg, M1/F1, -M2/F2)

40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 30kg DB, F1 16kg KB, F2 20kg DB)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg, M1/F1, M2/F2)

30 Synchro Wall Walks (M,M and F, F – mix as need)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg, M1/F1, M2/F2)

50 Synchro (M1,2 and F1,2) Broad Jumps (100cm/130cm)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

BSO – M/F pair works 1 at a time; DB/KB cannot rest on legs or box

Synchro BJ – over designated distance

CFA LITE:
Int2 – INTERMEDIATE – 10kg/6.3kg, 24kg KB/20kg DB and 12kg KB/15kg DB; Box Step Overs (61cm/51cm); Half WW; BJ (70/100cm)
Beg1 – BEGINNER – 6.3kg/4.5kg; M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7.5kg DB; BSO 51cm; 2 Ft on Wall Step – no hand mvt; BJ/Step (over 2x bumper/1x bumper)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO 41cm ; M1 10kg KB, M2 12kg DB, F1 7.5kg DB, F2 5kg DB; WW – same B1; BroadStep 1x Bmper

 

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!