Featured Image – 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. ENTRIES ARE EXTENDED UNTIL 10 AUGUST 2018 – so get your last minute entries in!! 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) EMOM for 10 min – 15 m HS Walk

Score = Distance out of 150 m

then…

2) AMRAP the following for 12 min…

1 Rnd of “DT” (BB – 70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
into…
2 Rnds of C2B “Cindy”:
5 C2B Pull-ups
10 Push-ups
15 Airsquats
into…
3 Burpee Box Jump Overs (76cm/61cm)

Score = Total Reps

EXTRAS

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

LITE WOD

1) EMOM for 10 min – 5 Wall Walks
Further Scaling – 20-25 m Bear Walk OR Half Wall Walks OR 45 Same Side Hip Touches

Score = Distance in meters (1 Wall walk is 3 m; Half a Wall walk is 1.5m; 3x SS Hip Touches is 1 m)

then…

2) AMRAP the following for 12 min…

1 Rnd of CrossFit Algoa’s LITE “DT” (BB – 45kg/30kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
into…
2 Rnds of CrossFit Algoa’s LITE “Cindy”:
5 Pull-ups (assisted)
10 Push-ups (Kneeling)
15 Airsquats
into…
3 BB Facing Burpees (INT – can do BBJO 61cm/51cm)

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 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