Featured Image – Some of last years entrants and helpers…DON’T MISS OUT! There is still time to enter!! The 4th Annual Endurade East Cape Champs will take place 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

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 and LITE WOD’s

1) CrossFit HQ WOD (180711 and 151204)

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. (25kg) dumbbell
Women: 40-lb. (18kg) dumbbell

Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (9kg) dumbbell

Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups

Men: 20-lb. (9kg) dumbbell
Women: 15-lb. (7kg) dumbbell

(Further scaling – Jumping knee Up Pull-ups OR 10 Ring Rows and 15 sec Tuck Sit hold)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In groups of 5 partner Burpee Jump over – AMRAP 5 min
LITE – Burpee step-over

Score = Total Reps

EXTRAS WOD

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

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