Feature Image – Repeat Winner of the Men’s Individual competition, Robbie Heuer from @crossfitresuelto, about to clear the last barbell (115kg) on the “Double Under Snatch Ladder”, at the Endurade East Cape Champs (EECC). Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates! (Image courtesy of @natrefphoto – instagram)

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
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@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

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

RX WOD

1) Take 10 min to practice:

a) Box Step Overs
b) Muscle-ups – jumping/banded

Score = For Quality

then…

Endurade East Cape Champs – Event 6

2) RX – Event 6 (Chipper of Chippers)

Complete the following FT (M/M/F/F):
100 Yoke Wall Balls (10kg/6.3kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg)
40 Synchro Clean and Jerk (50kg/32kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg)
40 Bar Muscle-ups (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg)
100 Synchro Box Jump Over (61cm/51cm)

*If Alone – complete 25 WB and hold an airsquat or OH bar hold for time taken to do the wall balls;
6 Box SO each time; 20 C&J and hold bar OH for time taken to do C&J; 10 Bar M-ups and hang for time taken to complete bar m-up; 50 BJO’s

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Take 10 min to practice:

a) Box Step Overs
b) Muscle-ups – jumping/banded

Score = For Quality

then…

2) Endurade East Cape Champs – Event 6

INT – Event 6 (Chipper of Chippers)

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (10kg/6.3kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
40 Synchro Clean and Jerk (45kg/25kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
40 C2B Pull-ups (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
80 Synchro Box Jump Over (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

SCALED – Event 6 (Chipper of Chippers)

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (6.3kg/4.5kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
40 Synchro Clean and Jerk (35kg/20kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
40 Push-up’s (Feet/Knees) (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
80 Synchro Box Step Overs (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

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