Featured Image – Our Endurade East Cape Champs takes place from 7-9 September 2018. If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course this Saturday (1 Sept) from 10:30-12:30.  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)
a) Front Squat 2-2-2-2-2 (count sets >85% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

Then…

2) AMRAP the following for 20 min:
60 DU
400 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps
I.e. 120 Reps/Rnd
*10 m = 1 Rep (for Run and Row/SDHP)

EXTRAS

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

LITE WOD

1)
a) Front Squat 2-2-2-2-2 (count sets >85% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

Then…

2) AMRAP the following for 20 min:
60 Single-Unders
400 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps
I.e. 120 Reps/Rnd
*10 m = 1 Rep (for Run and Row/SDHP)

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