Our DVSN East Cape Champs was a Blast …. Congrats to all those who Competed and a big thank you to all our Volunteers!!!!!!!

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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

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 141124

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

The normal Class Schedule Resumes from Monday 18 November at 17:10.

1)

a) Practice OHS Mobility and Snatch Drills (7/15/20kg BB only)

b) Practice Double-Unders

 

Score = Both for Quality

 

then…

 

2)  DVSN ECC 2024 – https://eastcapechamps.co.za/2024-workouts/

RX: Event 2 – Candy Wraps Triple Breather

Complete the Triplet FT:

120-100-80-60-40-20 DU

60-50-40-30-20-10 Shuttle Run (6m)

30-25-20-15-10- 5 DB Snatches (22.5kg/15kg)

TC – 18 min

Score = Time/TC plus 1 sec/Rep missed

INTERMEDIATE: Event 2 – Candy Wrap’s Triple Breather

Complete the Triplet FT:

100-80-60-40-20-10 DU

55-45-35-25-15-10 Shuttle Run (6m)

25-20-15-10-5-5 DB Snatches (20kg/15kg)

TC – 18 min

Score = Time/TC plus 1 sec/Rep missed

 

SCALED: Event 2 – Candy Wrap’s Triple Breather

Complete the Triplet FT:

120-100-80-60-40-20 SU

50-40-30-20-10-5 Shuttle Run (6m)

25-20-15-10-5-5 DB Snatches (15kg/10kg)

 

TC – 18 min (Benchmark Score 18 min but then continue to finish after a rest if not completed)

Score = Time/TC plus 1 sec/Rep missed

Notes:

NB – Dropping DB is a 5 Burpee penalty

DB Snatches – athletes can use 1 side for any given number of reps or alternate every rep

S-Run – Both feet pass start/finish line, 1x hand touches floor

LITE:

ECC INT (Int1) – 100-80-60-40-20-10 DU; 55-45-35-25-15-10 S-R; 25-20-15-10-5-5 DB (20/15kg)

Int2 – 90-70-50-30-10-10 DU

Int3 – 80-60-40-20-10-10-5 DU, 20/12kg

ECC Scaled (Beg1) – 120-100-80-60-40-20 SU; 50-40-30-20-10-5S-R; 25-20-15-10-5-5 DB Snatches (15/10kg)

Beg2 – 100-80-60-40-20-10 SU, 45-35-25-15-5-5 S-Run, 10/7kg

Beg3- 90-70-50-30-10-10 SU, 40-30-20-10-5-3 S-Run, 10/7kg

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 6th 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!