Featured Image – Due to unforeseen circumstances our 8th @EastCapeChamps will be postponed to a later date this year!

➡️ (Fri) Individuals

➡️ (Sat/Sun) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes TBA

⚠️‼️Late Registration (no shirt, unless we have extras) – TBA

Full details at www.eastcapechamps.co.za 

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Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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Or

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Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 150725

 

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) Power Snatch, Snatch – EMOM 7 (Build to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) Coaches note – Scoring – members note where fall out but then continue to the final time cap of 12 min (not where they got to at 12 min under notes)

Open Workout 23.3

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2022#workoutDescription

CrossFit Games – Open Workout 23.3 https://games.crossfit.com/workouts/open/2023/3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)

♀65 lb, 95 lb, 125 lb, 155 lb

♂95 lb, 135 lb, 185 lb, 225 lb

Score = Time OR Total Reps if not completed (Itensity – Time plus 1 sec/rep missed)

The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms for the

snatches are 15 kg (35 lb), 20 kg (45 lb), 25 kg (55 lb), 29 kg

(65 lb), 34 kg (75 lb), 38 kg (85 lb), 43 kg (95 lb), 52 kg (115

lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185

lb), and 102 kg (225 lb).

TEST VARIATIONS and CFA LITE:

Rx’d (16-54)

♀ Snatch- 65, 95, 125, 155 lb

♂ Snatch- 95, 135, 185, 225 lb

Scaled (16-54) (Beg1)

♀ Scaled wall walks, single-unders, hand-release push-ups,

snatch- 45, 65, 75, 85 lb

♂ Scaled wall walks, single-unders, hand-release push-ups,

snatch- 65, 95, 115, 135 lb

Teenagers 14-15

♀ Snatch- 45, 65, 75, 85 lb

♂ Snatch- 65, 95, 115, 135 lb

Scaled Teenagers 14-15, Scaled Masters 55+ (Beg2)

♀ Scaled wall walks, single-unders, hand-release push-ups,

snatch- 35, 55, 65, 75 lb

♂ Scaled wall walks, single-unders, hand-release push-ups,

snatch- 45, 65, 85, 95 lb

Masters 55+ (Int3)

♀ Wall walks, double-unders, kipping handstand push-ups,

snatch- 45, 65, 75, 85 lb

♂ Wall walks, double-unders, kipping handstand push-ups,

snatch- 65, 95, 115, 135 lb

ITENSITY TEST VARIATIONS and CFA LITE:

Rx’d (16-54)

Snatch- 43-61-85-102kg / Snatch- 29-43-56-70kg ;

Scaled (16-54) (Beg1)

Scaled WW, SU, HR push-ups, snatch- 29-43-52-61kg / Scaled WW, SU, HR push-ups, snatch- 20-29-34-38kg

Teenagers 14-15

Snatch- 34-43-52-61kg / Snatch- 20-29-34-38kg

Scaled Teenagers 14-15, Scaled Masters 55+ (Beg2)

Scaled WW, SU, HR push-ups, snatch- 20-29-38-43kg / Scaled WW, SU, HR push-ups, snatch- 15-25-29-34kg

Masters 55+ (Int3)

WW, DU, HSPU, snatch- 29-43-52-61kg / WW, DU, HSPU, snatch- 20-29-34-38kg

NB – Please see the games.crossfit.com movem,ent standards…

NB – Wall Walk markings and Stds:

Mark a tape line to designate the start/finish line.

Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

– The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 inches.

 

23.3 Foundations (Beg3)

For time:

5 bear crawls

50 jumping jacks

15 snatches

5 bear crawls

55 jumping jacks

12 snatches

5 bear crawls

60 jumping jacks

9 snatches

5 bear crawls

65 jumping jacks

6 snatches

♀35 lb* 15kg

♂45 lb* 20kg

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

 

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 7x for the CrossFit Games and has competed 6 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!