Our Team “Gooi Rooi” (JP climbing, Wilma, Marco and Audrey) on the Final Event of  our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

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Or

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ONLINE WHITEBOARD/COACHING – 190923

 

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 the movements below… on ECC 23 Final Team Events
Today members will test on both Event 7A and 7B… with a 5 min rest btween the 2 workouts!

 

then…

 

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

 

TEAM RX: Event 7A & B – DVSN’s #BeyondBasic Finals

Event 7A – M1/F1 completes FT:
21-15-9 Synchro Power Cleans (Fat Bar -55kg/Normal BB – 35kg)
3-2-1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)
Into…
2m Partner HSW, 1 Athlete 360 deg pirouette, 2m Partner HSW return
4m Partner HSW, 1 Athlete 360 deg pirouette, 4m Partner HSW return
6m Partner HSW, 1 Athlete 360 deg pirouette.

 

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

 

Note:
HSW Each section must be completed unbroken (2m/2m-4m/4m-6m).
Piroutte needs to be unbroken
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return but not the other athlete!
Rep only counted once both athletes complete each section 2/4/6m. Stay on same rep before moving on!

 

1 min transition …(5 min for class members)

 

Event 7B – M2/F2 completes FT:
12-9-6 Bar MU (2nd Ath neutral hold rings – low rings)
12-9-6 Synchro Thrusters (Fat Bar -55kg/Normal BB – 35kg)
Into…
2m Synchro OH Walking lunge (Fat Bar -55kg/Normal BB – 35kg), 2m return
4m Synchro OH Walking lunge, 4m return
6m Synchro OH Walking Lunge

 

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Note:
Each OH W-Lunge Rep (2m) must be completed unbroken.
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return and not the other athlete!

 

LITE Options Event 7A:
Int1 – FatB 50kg/BB 32kg; M- LL from sitting/W- same Rx but 3m
Int2 – FatB 50kg/BB 32kg; rest same as I3
Int3 (ECC Int) – FatB 45kg/BB 30kg; 3-2-1 RC 3.8m (M–Sit/W–Stand) 3.8m (to work 1 hangs on short rope- Leg assisted); 1 at time 2m HSW, return 2m
4m HSW, return 4m, 6m HSW
Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 10-8-6 R-Pull–Ly to Stand (Legs str) 5/5-4/4-3/3e (partner holds Push-up – top); 10x 6m Synchro Unbroken Bear Crawl
Beg3 – FatB 20kg/BB 12kg; 10-8-6 R-Pull–Ly to Stand (Bnt hips/legs) 5/5-4/4-3/3e (partner holds Push-up – top); 6x 6m Synchro Unbroken Bear Crawl

 

LITE Options Event 7B:
Int1 – FatB 50kg/BB 32kg; 9-6-3 B-MU (R/B)
Int2 – FatB 50kg/BB 32kg; 24-18-9 Synchro C2B/Pull-up
Int3 (ECC Int) – FatB 45kg/BB 30kg; 21-15-9 Synchro C2B/Pull-up
Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 18e-15e-9e Ring Rows (0.5/0m) – partner holds Push-up (top)
Beg3 – FatB 20kg/BB 12kg; ; 18e-15e-9e Ring Rows (0/+0.5m) – partner holds Push-up (top)

 

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!