Featured Image – Our Endurade East Cape Champs takes place from 7-9 September 2018 – catch all the action at The Tramways Building or other venue/s. Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/

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

RX WOD

1) CrossFit HQ – 180811

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb. (93kg)
Women: 135 lb. (61kg)

Score = Total Reps

then…

2) In Teams of 4 AMRAP the following for 20 min:
3 Burpee Box Jump Overs in a line (61cm/51cm)
10 Airsquats
100 m Sprint
Then next athlete can only start once the previous athlete has completed the last burpee BJO!

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 1) CrossFit HQ – 180811

Scaling
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb. (75kg)
Women: 105 lb. (47kg)

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

Score = Total Reps

then…

2) In Teams of 4 AMRAP the following for 20 min:
3 BB Facing Burpee in a line
7 Airsquats
70 m Sprint
Then next athlete can only start once the previous athlete has completed the last BBF burpee!

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch