Featured Image – We will be hosting our 4th Annual Endurade East Cape Champs on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers.

Full event format details can be found at: http://eastcapechamps.co.za/event-format/
If you would like to get involved as a sponsor, please contact us on info@eastcapechamps.co.za

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

RX WOD

1) Practice Kipping T2B

Score = For Quality

then…

2) Tabata the following:

a) T2B

Score = Total Reps

1 min Rest

b) Jumping Alternate Lunges

Score = Total Reps

1 min Rest

c) HS Walk (m)

Score = Total m’s

1 min Rest

d) Box Jump Overs (lateral or facing) (61cm/51cm)

Score = Total Reps

1 min rest

e) Pull-ups

Score = Total Reps

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

LITE WOD

1) Practice Kipping HKR

Score = For Quality

then…

2) Tabata the following:

a) HKR

Score = Total Reps

1 min Rest

b) Jumping Alternate Lunges

Score = Total Reps

1 min Rest

c) Bear Walks (m)

Score = Total m’s

1 min Rest

d) BB Jump Overs (lateral or facing) (Height of BB w bumpers)

Score = Total Reps

1 min rest

e) Pull-ups (assisted)

Score = Total Reps

COMPETITORS WOD

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 represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch