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 – 201124

 

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) Practice C2W HSPU and C2B Pull-ups

Score = For Quality

 

LITE:

See below

 

then…

 

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

RX: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2

3 RFT of:

5 Burpee Box Jump Overs (76cm/61cm)

10 Chest-2-Wall HSPU M / 7 Chest-2-Wall HSPU W

10 C2B Pull-ups

12 Deadlifts (70kg/45kg)

9 Hang Power Cleans (70kg/45kg)

6 Push Jerks (70kg/45kg)

 

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

 

INTERMEDIATE: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2

3 RFT of:

5 Burpee Box Jump Overs (61cm/51cm)

7 Chest-2-Wall HSPU (2 abm @ 50cm) M / 5 Chest-2-Wall (2 abm + 5kg @ 50cm) HSPU W

8/6 Pull-ups

12 Deadlifts (50kg/30kg)

9 Hang Power Cleans (50kg/30kg)

6 Push Jerks (50kg/30kg)

 

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

 

SCALED: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2

3 RFT of:

5 Burpee Box Step Overs (61cm/51cm)

10 Piked Push-ups (Feet/Knees -2 abmats)

10 Rings Rows (<10cm/on 10cm)

12 Deadlifts (30kg/18kg)

9 Hang Power Cleans (30kg/18kg

6 Push Jerks (30kg/18kg)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

Note:

Piked PU – the hands and feet must be within a 1mx1m square and the head contact must be made ahead of the palm of the hand!

Piked PU (kns 2x abm) –the hands and knees must fall with a rectangle 75cm (long) x 1m (wide)

RR height set (115cm), feet must touch a line under the hanging rings at 10cm for women, while the men’s feet must be in front of the 10cm line!

LITE:

Level3 – 65/42kg; 8 C2B; C2W (1/2 abm at 30cm)

Level4 – 60/40kg

Int1 – 57/38kg; 7 C2B; C2W (1/2 abm at 30cm)

Int2 – 55/36kg; 6 C2B; C2W (1/2 abm at 30cm)

Int3 (ECC Int) – B-BJO (61/51cm); 50/30kg; C2W (2/3 abmat at 50cm) or as above INT ECC (2 abm @ 50cm) M / 5 Chest-2-Wall (2 abm + 5kg @ 50cm); 8/6 Pull-ups

Beg1 – 5 Bp BSO (61/51cm), C2W HSPU (2/3 abm at 90cm), PU (P/G), 40/25kg

Beg2 (Ecc Scaled) – 5 Bp BSO (61/51cm), 10 PPU (Ft/Kns 2x abmats), 10 RR (<10cm/on 10cm), 30/18kg

Beg3 – 5 Bp BSO (38cm), PPU (Flr/kny 2x abm), 10 RR (0/0.5m), 25/15kg

 

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!