Featured Image – Less than 1 week to the Endurade East Cape Champs! Our EECC takes place from Thursday to Sunday (7-9 September 2018). If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course today Saturday (1 Sept) from 10:30-12:30.  Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

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

RX & LITE WOD

1) CrossFit HQ WOD – 180822 (140909)

For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb. (102kg)
Women: 155 lb. (70kg)

Scaling
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb. (84kg)
Women: 125 lb. (56kg)

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit HQ WOD (180823)

For time:
50 bar muscle-ups

Scaling
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Intermediate Option
For time:
30 bar muscle-ups

Beginner Option
For time:
30 jumping bar muscle-ups

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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 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