Feature Image – Just 4 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Individuals are on Friday and the Team Competition takes place on Saturday and Sunday!
Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1)
a) Front Squat 1 – EMOM 10 (count sets >90% 1RM)

Score = Load

EECC Athletes: Front Squat 2-2-2 (80-85% 1RM)

Score = Load

b) Front Squat 10 (count sets >70% 1RM)

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

EECC Athletes: Leave Out

Then…

2) CrossFit HQ WOD – 180901

“Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball (9.1kg), 115-lb. (52kg) deadlifts and cleans
Women: 14-lb. ball (6.3kg), 75-lb. (34kg) deadlifts and cleans

EXTRAS

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

LITE WOD

1)
a) Front Squat 1 – EMOM 10 (count sets >90% 1RM)

Score = Load

EECC Athletes: Front Squat 2-2-2 (80-85% 1RM)

Score = Load

b) Front Squat 10 (count sets >70% 1RM)

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

EECC Athletes: Leave Out

Then…

2) CrossFit HQ WOD – 180901

“Saved by the Barbell”

Scaling
Most athletes should be able to complete this workout in the prescribed format. Slight tweaks may be made to the movements for beginners. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 10-lb. ball (4.5kg), 75-lb. (34kg) deadlifts and cleans
Women: 6-lb. ball (2.7kg), 55-lb. (25kg) deadlifts and cleans

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