Featured Image and Video… Fun in the Sun… abit of Tug of War and our Benchmark “Surf & Turf”… thanks Coach Garric!

 

 

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ONLINE WHITEBOARD/COACHING – 231124

 

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 The Mvts and Synchronisation in your teams for the ECC event below

 

Score = For Quality

 

then…

 

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

DVSN ECC 24 TEAM Workouts – Day 1

 

TEAM RX: Event 1 – Future Tech’s Sweat Session

Complete 4 RFT:

30 (15 pp) Synchro Box Jump Overs (61cm/51cm M/F pairs)

30 Synchro T2B (any pairing) – Partners Front Rack Hold

60 Partner Wall Balls (10kg/6.3kg) (MM & FF pairs) – Partners Deadlift Hold (at lockout)

30 Synchro C2B Pull-ups – Partners OH Hold

 

TC – 22 min (Extended TC class 26 min)

Score = Time/TC plus 1 sec/Rep missed

BB – 70kg/45kg

 

Notes:

BJO – must step down

M/F pair must be holding the set hold for the other M/F pairs reps to count – except on DL hold where Like genders hold.  In other words a female will need to hold the men’s load

Synchro positions:

BJO – start position

T2B – toes touching bar position needs to be at a similar time. I.e both Athletes need to be inverting when they are going for their T2B touch but it need not be precisely together. No rep would occur when one is dead hanging, while the other is going for the Rep!

Similarly so with the C2B PU.

LITE:

For ECC athletes who completed this Wod – use the following subs

16(8e) Burpee Box Step Over; 20 (5e) GHD SU or 20(10) linked ft sit-ups, for WB do 30(15e) Synchro Step-ups w WB held above ur head (M/F pairs), C2B/PU and Holds remain the same

Ind athletes – Time how long it takes you to complete the reps as 1 pair and use that as your hold time!

Int1 – Same Rx but 60/38kg, 55/Partner WB (10/6.3kg), 24 S-T2B and S-PU

ECC Int – Int2 – S-BJO (61/51cm), 30 S-HLR,

50 Partner WB (10/6.3kg), 30 S-Pull-ups, 50kg/30kg

Int3 – same as Int2, 25 S-PU, 18 S-T2B, BB – 45/28kg

Beg1 – S-BSO (61/51cm), 25 S-HLR, 60 Partner WB (6.3/4.5kg), 30 PU (P/G) – 40/25kg

ECC Scaled (Beg2) – S-BSO (61/51cm), 30 S-HKR, 60 Partner WB (6.3/4.5kg), 30 RR (<10cm/on 10cm), 30/18kg

Beg3 – S-BSO (51/38cm), 30 S-HKR(1 leg) or Seated K2C, 50 Partner WB (6.3/4.5kg), 30 RR (on 10cm/on 50cm)

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!