Feature Image – Just 3 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 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!

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

RX WOD

1) EMOM 12:

Min 1 – Strict Pull-ups 5 (for max load in kg)
Min 2 – Strict HSPU 5 (for max depth in cm)

Score = Max Load (kg) plus Max Deficit Depth (cm)

then…

2) AMRAP the following for 12 min:
20 C2B Pull-ups
10 DB/KB Step-overs (61cm/51cm with 32kgx2/24kgx2)
5 x 5 m Waiter Walk Each arm (1 x OH 32kg/24kg) (50 m total)

Nb – 1 Rnd = 40 Reps

Score = Total Reps

EXTRAS

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

LITE WOD

1) EMOM 12:

Min 1 – Strict Pull-ups 5 (for least assistance)
Min 2 – Piked Push-ups 5 (for max feet height)

Points for bands Red 12; Black 11; Red Black 10; Black Black 9; Purple 8; Black Purple 7; Green 6; Green Purple 5; Green Green 4; Orange 3; RR 1 ft forward 3; RR feet in line 2; RR 1 ft back 1

Score = Band Score plus Feet Height in cm (highest score wins)

then…

2) AMRAP the following for 12 min:
20 Pull-ups (Assisted)
10 DB/KB Step-overs (61cm/51cm with 20kgx2/12kgx2)
5 x 5 m Waiter Walk Each arm (1 x OH 20kg/12kg) (50 m total)

Nb – 1 Rnd = 40 Reps

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