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ONLINE WHITEBOARD/COACHING – 291124

 

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) E90son90s for 12 min (8 Rnds / 4 e)

1st 90s – Strict HSPU RM

2nd 90s – Strict Pull-ups RM

 

Score = Total Reps each

 

LITE:

Strict hspu on line 25cm from wall, 76cm long

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm); PU (P/G)

Beg2 – PPU (51cm/Flr); RR (1/0.5m)

Beg3 – PPU (Flr/ Flr 2x abm); RR (0.5/0m)

 

Then…

 

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

TEAM RX: Event 5 –

Know your History! – An adapted Part B of 2019 Final

M1 and F1 Complete the following FT:

252m (42 x6m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)

60 sec Synchro L-sit

60m (30e) HS Weave Walking (shared) (weave around bumpers) (10x 6m / Beacons at 0,2,4,6m)

 

TC – 12 min (extended class TC 16 min)

 

1 min Reset

 

M2 and F2 repeat this workout!

 

TC – 12 min (extended class TC 16 min)

Score = Time/TC plus 1sec/Rep missed for M1/F1 and M2/F2

 

Note:

Another teammate can assist if you tap out but only after an attempt!

L-sit/Tuck sit hold time only counts while both athletes performing the movement

 

LITE:

ECC athletes go 1 level up to challenge yourself!

Int1 – 50kgx2/22,5kgx2, 60 sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 54m HS Walking – see Int2 for hold/sharing

ECC Int (Int2)- 46kgx2/24kgx1 & 30kgx1, 60 sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 48m HS Walking (8x 6m) (share as needed) – to work partner must hold a Handstand at the wall (Normal handstand or hands on 90cm line for C2W hold)

Int3 – 43kgx2/24kgx2, 60sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 48m HS Walking (see I2 for hold/sharing) or 16 Wall Walks

Beg1 – 40kgx2/20kgx2, 60 sec Synchro Tuck Sit, 16 Half WW (share as needed, partner HS hold or C2W HS hold 90cm)

Beg2 (Ecc Scaled) – 36kgx2/16kgx1 & 20kgx1, 60 sec Synchro Tuck Sit, 84m Synchro Bear Crawl (14x 6m)

Beg3 – 24kgx2/12kgx2, 60 sec Synchro 1 legged Tuck Sit, 60m Synchro Bear Crawl (10x 6m)

 

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!