Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

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Or

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ONLINE WHITEBOARD/COACHING – 281124

 

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) Snatch Deadlift, Hang Snatch, Snatch – EMOM 10 min (start 50% 1RM, Build to Max Day)

Score = Max Load

 

Then…

 

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

TEAM RX: Event 4 – EC Handtools Speed Ladder

F1 and F2 Complete the following FT sharing as needed:

50 DU – Partner SU

10 Snatches (40kg)

40 DU – Partner SU

8 Snatches (45kg)

30 DU – Partner SU

6 Snatches (50kg)

20 DU – Partner SU

4 Snatches (55kg)

TC – 7 min (Class extended TC 10 min)

Score = Time/TC plus 1 sec/rep missed

 

1 min transition

 

M1 and M2 Complete the following FT sharing as needed:

50 DU – Partner SU

10 Snatches (70kg)

40 DU – Partner SU

8 Snatches (80kg)

30 DU – Partner SU

6 Snatches (90kg)

20 DU – Partner SU

4 Snatches (100kg)

 

TC – 7 min (Class extended TC 10 min)

Score = Time/TC plus 1 sec/rep missed

 

Note/Rules:

For reps to count on DU, the other other athlete must be continuously performing SU! If anyone trips, the judge minus’s 1.

Athletes skip side by side facing the crowd and judge!

Likewise athletes must face the crowd to lift!

Must be Squat snatch (except Scaled)!

A power snatch followed by an OHS is allowed for RX and Int! Any snatch is allowed for scaled!

The 2 athletes can share the workload as needed!

Male vs Female BB moved onto and off the platform for lifting.

All 4 athletes can help change bumpers/fractionals but non-lifting athletes must be behind the rig for the athlete to lift!

No bumpers or fractionals on the platform!

Clips must be used

Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)

State weight clearly to judge before you lift.

Athletes have unlimited attempts at any given load in the given time cap.

 

LITE:

ECC athletes – repeat

If alone – Halve Reps on snatch, only do primary jump rope but full reps

Int1 (Ecc Int) – 45-35-25-15 DU – Partner SU, M- 55–65-75-85kg/W- 30-33-37-42kg

Int2 – 40-30-20-10 DU – Partner SU, M- 45-55-65-75kg/

W- 25-28-30-32kg

Int3 – 35-25-15-5 DU – Partner SU, M- 35-45-55-65kg/ F – 18-23-27-30kg

Beg1 – 55-45-35-25 SU, partner SU, M- 30-40-45-55/ F – 15-18-23-28kg

Beg2 (Ecc Scaled) – 50-40-30-20 SU, partner SU, M- 25-30-35-40 / F – 12-15-20-25kg

 

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!