Feature Image – From tomorrow get down to the Endurade East Cape Champs (EECC) for the 1st Day of the Individual competition to see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition is 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

REMINDER – We will only have our 5:30 am and 8:30 am classes today. Our usual schedule will then restart on Tuesday 11 September at 5:30 am. If you are not involved in the Endurade East Cape Champs as of yet…contact any of the coaches to get involved with assisting at the Competition! Otherwise get down to the Happy Valley Beach tomorrow from 7:00 – 13:00 and then to the Tramways Building from 17:00 to come watch all the action!

1) Power Clean and 3 Push Jerks 4-4-4-4-4 (count sets >75% 1RM PJ)

Score = Load
NB EECC Athletes 4-4-4 (60% 1RM)

then…

2) CrossFit HQ WOD 180815

3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

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

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EECC Ind Athletes – leave out; Team – 1 Rnd

EXTRAS

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

LITE WOD

1) Power Clean and 3 Push Jerks 4-4-4-4-4 (count sets >75% 1RM PJ)

Score = Load

NB EECC Athletes 4-4-4 (60% 1RM)

then…

2) CrossFit HQ WOD 180815

Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

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

Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

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

EECC Ind Athletes – leave out; Team – 1 Rnd

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