Featured Image – The 4th Annual Endurade East Cape Champs Registration Opens today! The Endurade ECC will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all! 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 HSPU
Score = For Quality
then…
2) Regionals 2018, Event 5 Individuals (https://games.crossfit.com/workouts/regionals/2018)
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike (OR Class sub – Run 600m)
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 70-lb. (32kg x2) dumbbells, 24-in. (61cm) box
Women: 50-lb. (22.5kg x2) dumbbells, 20-in. (61cm) box
NB – 2nd DB on shoulder when lunging OH
TC – 22 min (Men actual is 17 min and Women 22 min)
Score = Time/TC plus 1 sec/repm missed
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Practice Kipping HSPU (or Piked Push-ups)
Score = For Quality
then…
2) Regionals 2018, Event 5 Individuals (https://games.crossfit.com/workouts/regionals/2018)
Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike (OR Class sub – 400m Run)
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 50-lb. (22.5kg x2) dumbbells, 20-in. (51cm) box
Women: 35-lb. (15kg x2) dumbbells, 20-in. (51cm) box
NB – 2nd DB on shoulder when lunging OH
TC – 22 min (Men actual is 17 min and Women 22 min)
Score = Time/TC plus 1 sec/repm missed
Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike (OR Class sub – 400m Run)
30 box step-overs (61cm/51cm)
100-ft. walking lunge
TC – 22 min (Men actual is 17 min and Women 22 min)
Score = Time/TC plus 1 sec/repm missed
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 women’s field.
Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.
Cool-down/Trigger Ball/Foam Roll/Stretch
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