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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 191124

 

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

 

1) E90sOn90s for 12 min (8 Rnds, Climb to Max Day)

Min 1-6 – Snatch (any)

Min 7-12 – Clean (squat) and STOH

 

Score = Load of Max Snatch (any) plus Max Clean (squat) and STOH

 

LITE:

Keep loading so that great form is maintained

 

then…

 

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

RX: Event 3 – AFL’s Oly Race

Complete FT:

6 Snatches (60kg/40kg)

5 Snatches (70kg/45kg)

3 Snatches (80kg/50kg)

6 Squat Clean & Jerk (80kg/50kg)

5 Squat Clean & Jerk (95kg/60kg)

3 Squat Clean & Jerk (110kg/70kg)

 

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

 

INTERMEDIATE: Event 3 – AFL’s Oly Race

Complete FT:

6 Snatches (40kg/25kg)

5 Snatches (50kg/28kg)

3 Snatches (60kg/32kg)

6 Squat Clean & Jerk (60kg/32kg)

5 Squat Clean & Jerk (70kg/37kg)

3 Squat Clean & Jerk (80kg/43kg)

 

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

 

SCALED: Event 3 – AFL’s Oly Race

Complete FT:

6 Snatches (30kg/17kg)

5 Snatches (35kg/20kg)

3 Snatches (40kg/25kg)

6 Squat Clean & Jerk (40kg/25kg)

5 Squat Clean & Jerk (55kg/30kg)

3 Squat Clean & Jerk (65kg/35kg)

 

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

 

Rules:

Any Snatch / Squat Clean, any Jerk allowed from floor

Beginners/Intermediate (Power clean plus front squat allowed)

NB – only athletes can change their plates/fractionals

LITE:

Int1 – 45-55-65-65-75-85kg/27-30-35-35-40-45kg

Int2 – see Int ECC

Int3 – 35-45-55-55-60-70kg/20-25-30-30-33-38kg

Beg1 – see Scaled ECC

Beg2 – 20-25-30–30-45-55kg/12-15-17–17-20-23kg

Beg3- 15-20-25-25-30-35-40kg/9-12-15-15-17-20kg

 

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!