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Or

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ONLINE WHITEBOARD/COACHING – 021224

 

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) EMOM 10 min:

Min 1 – 1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m

Min 2 – Cluster (Start 60% 1 RM, Climb to a Max Day)

 

Score = Max Load (score is as an AMRAP – 1Rep is 1kg; Choose LITE OPTION based on Rope Climb)

 

LITE:

Use the Rope Climb LITE options below

Cluster – keep loading so that great form is maintained

 

then…

 

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

TEAM RX: Event 6 – DVSN’s #BeyondBasic Finals

Event 6A – M1/F1 completes FT:

21 Synchro Clusters (60kg/40kg)

9 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)

18m Synchro Walking Lunge (22.5kg DB OH, 32kg KB suitcase / 15kg DB OH, 24kg KB suitcase) 3x6m

TC – 9 min (Class extended TC 14 min)

Score = Time/TC plus 1 sec/rep missed

Note:

Synchro Clusters at start and lockout positions

Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep)

Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!

If fail, both athletes move behind start line for that rep!

 

1 min transition … Part B is tomorrow’s Met Con

 

LITE:

Int1 (ECC Int) – 45/28kg, 9 RC(sitting M, standing W) 3.8m (2nd Ath hangs short rope – Leg assis. hang), (20kg DB OH, 24kg KB sc/ 10kg DB OH, 16kg KB sc)

Int2 – 40/25kg, 7 RC (same I1), 20kg DB OH, 22,5kg KB sc/10kg DB OH, 15kg KB sc

Int3 – 35/22kg, (RC- M, W standing 2 pulls climb),  20kg DB OH, 16kg KB sc/10kg DB OH, 12kg KB sc

Beg1 (ECC Scaled) – 30/18kg Synch Squat clean; 18 Rope Pull – Ly-2-Stand (Legs str) or 54 Rope PU (leg assis.) shared (partner holds – inclined Rope Hold 115cm, ft 10cm); 15kg DB OH, 16kg KB sc/ 7.5kg DB OH, 12kg KB sc

Beg2 – 25/15kg Synch Squat clean; 18 Rope Pull – Ly-2-Stand (Legs str) shared (partner holds – inclined Rope Hold 115cm, ft 10cm); 10kg DB OH, 12kg KB sc/ 5kg DB OH, 8kg KB sc

Beg3- 20/12kg; Synch Squat clean; 18 Rope Pull – Ly-2-Stand (Legs str) shared (partner holds – inclined Rope Hold 115cm, ft 10cm); 7.5kg DB OH, 8kg KB sc/ 2.5kg DB OH, 5kg DB KB sc

 

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!