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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Or

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ONLINE WHITEBOARD/COACHING – 221124

 

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) Thruster 1 – EMOM 10 min (Max Day)

Nb – From floor so Cluster (Beg – Power Clean plus Thruster allowed)

Score = Load

 

Then…

 

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

RX: Event 5 – Finals – DVSN’s Finale

FT:

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Into…

18-15-12 Thrusters (50kg/32kg)

4-3-2 Rope Climb (3.9m) – from sitting (M start Legless/ W start leg assisted)

Into…

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

 

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

 

INTERMEDIATE: Event 5 – Finals – DVSN’s Finale

FT:

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 30kg/10kg) (3 Push, 3 Pull)

Into…

18-15-12 Thrusters (40kg/25kg)

4-3-2 Rope Climb (3.9m) – M from sitting/W from standing – both start leg assisted)

Into…

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 30kg/10kg) (3 Push, 3 Pull)

 

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

 

SCALED: Event 5 – Finals – DVSN’s Finale

FT:

6(3e) Low Bar Push 6m, Seated Sled Pull 6m   (35kg sled plus 15kg/5kg) (3 Push, 3 Pull)

Into…

18-15-12 Thrusters (30kg/20kg)

8/6-6/4-4/2 Rope Pull – Lying to Standing (Legs str) (feet on 10cm)

Into…

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 15kg/5kg) (3 Push, 3 Pull)

 

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

 

Notes:

Low bar push only

Rope pulls – the hips can bend but not the knees. Feet must be in contact with 10cm line or in front of the 10cm line.

Seated sled pull – you can only pull with your glutes in contact with the Floor! I.e. your bottom cannot leave the ground, so you cannot fall and pull.

Handle (low handle) is the reference point for sled travel!

I.e. the low handle of the sled must travel 6m each length (2m – 1 Rep)

 

LITE:

Int1 – Sled (35kg plus 45/29kg), 45/29kg, 4-3-2 RC 3.9m – M sitting/W standing no jump hands below top head)

Int2 – Sled (35kg plus 40/10kg), 43/27kg, 4-3-2 RC 3.9m – M sitting/W standing no jump hands below top head)

Int3 (Ecc Int) – Sled (35kg plus 30/10kg), 40/25kg, 4-3-2 RC 3.9m – M sitting/W standing no jump hands below top head)

Beg1 – 35kg plus 20/10kg; 37/27kg, 24-18-12 Rope Pull-ups (leg ass.)

Beg2 (Ecc Scaled) – 35kg plus 15/5kg, 30/20kg,

8/6-6/4-4/2 Rope Pull – Lying to Stand (Legs str) (feet on 10cm)

Beg3 – 35kg plus 10/0kg, 8/6-6/4-4/2 Rope Pull – Lying to Stand (Bend Kn/hips) (feet on 10cm)

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!