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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 211124

 

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) Skill Practice all the Movements below

Score For Quality

 

Then…

 

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

RX: Event 1 – The Function Warehouse – Strongman/Skills Gauntlet

 

Event 1:

AMRAP 3 min:

20m (10mx2) Yoke walk (*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg)

20m (2x 10m) Farmers Walk (120kg/80kg)

AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)

Score = Total Reps

 

1 min transition

 

FT:

1 Peg Board Ascents (2.4m)

2 Pullovers

6m Unbroken HS Weave walk

HS Walk pirouette 180 deg (in 2m x 2m)

6m HS Walk – up stairs down ramp

HS Walk pirouette 180 deg (in 2m x 2m)

6m HS Walk – up ramp down stairs

6m Unbroken HS Weave walk

2 Pullovers

1 Peg Board Ascents (2.4m)

 

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

 

INTERMEDIATE: Event 1 – Function Warehouse – Strongman/Skills Gauntlet

Event 1:

AMRAP 3 min:

20m (10mx2) Yoke walk (*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg)

20m (2x 10m) Farmers Walk (36 kg x2/ 26kg x2)

AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)

Score = Total Reps

 

1 min transition

 

FT:

6 Peg Board Pull-ups

3 T2B

6m Handstand Walk

6m HS Walk – over bumpers 10kg

6m Handstand Walk

3 T2B

6 Peg Board Pull-ups

 

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

 

SCALED: Event 1 – Function Warehouse – Strongman/Skills Gauntlet

Event 1:

AMRAP 3 min:

20m (10mx2) Yoke walk (Yoke Empty – 105kg/ 49kg BB yoke)

20m (2x 10m) Farmers Walk (32kg x2/ 20kg x2)

AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)

Score = Total Reps

 

1 min transition

 

FT:

20 sec cumulative Peg Board Hold

15 Hanging Knee Raises

10x 1 Step Wall Walks

15 Hanging Knee Raises

20 sec cumulative Peg Board Hold

 

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

Notes:

Peg Board, Yoke carry, FW, Banger, HSW etc will be divided into reps

Banger – hold on handle above marked yellow line

HS Walking does not need to be unbroken. Athletes must reset behind their hands last contact point when failing (the closest hand position to the start line).

 

LITE:

Nb – sub for Peg Board Long. Pull-ups

Int1 (Ecc Int) – Yoke – 105kg plus 40kg/0kg, FW (36kg x2/26kg x2), Banger Btwn Legs (6kg on 70kg Tyre); Part B – 6 PB or Long. Pull-ups, 3 T2B, 6m HSW, 6m HS Walk – over 2x 10kg,return

Int2 – same; Part B – 5 PB or Long. Pull-ups, 2 T2B, 5m HSW, 5m HS Walk – over 2x 5kg, return

Int3 – FW (35kg x2/24kg x2); Part B- 4 PB or Long. Pull-ups, 2 T2B, 4m HSW, 4m HS Walk – over 2x 5kg, return

Beg1 (Ecc Scaled) – Yoke Empty – 105kg/ W – 49kg BB yoke, 33kg plus 2x 8kg KB), FW (32kg x2/ 20kg x2), Banger 6kg on 70kg Tyre)

Part B – 8 Long Pull-ups (P/G), 15 HLR, 10x Half WW

Beg2 – Yoke Empty – 105kg/ W – 36kg BB yoke – 20kg, 2x8kg KB), FW (24kg x2/ 16kg x2), Banger 6kg on 70kg Tyre),

Part B (Beg2 – Ecc Scaled) – 20s cumul. Peg Board or Long. pU Hold, 15 HKR, 10x 1 Step WW

Beg3 – anything lighter on Strongman; Part B – 15s cumul. Peg Board Hold, 12 HKR, 10x No step Step WW

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!