Congratulations to the Podium finishers for the RX Box Teams (Affiliates)
1 (14) Dorser bere (crossfitresuelto)
2 (25) Falsebay sharks (crossfitfalsebay)
3 (28) Charisma Warriors (crossfitcharismamosselbay)

#Endurade #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #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 @alwaysfitleague @reebok_sa

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

RX WOD

Endurade East Cape Champs Team Event 5

1) RX – Event 5 RX (Doubles and Oly – WAVE 1)

DU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to complete 10 DU & Snatch:
1st min – 20 DU and Snatch 60kg / 40kg
2nd min – 20 DU and Snatch 65kg / 43kg
3rd min – 20 DU and Snatch 70kg / 45kg
4th min – 20 DU and Snatch 75kg / 48kg
5th min – 20 DU and Snatch 80kg / 52kg
6th min – 20 DU and Snatch 85kg / 55kg
*Squat Snatch with no pause!

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 DU must be completed before lifting (if 2 athletes – 10 DU each, if 1 athlete 20 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

If all lifts successful athlete/s can advance…

RX – Event 5 (Doubles and Oly – WAVE 2)

DU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes each to complete 10 DU & Snatch:
1st Min – 20 DU and Snatch 90kg / 58kg
2nd Min – 20 DU and Snatch 95kg / 61kg
3rd Min – 20 DU and Snatch 100kg / 65kg
4th Min – 20 DU and Snatch 105kg / 68kg
5th Min – 20 DU and Snatch 110kg / 72kg
6th Min – 20 DU and Snatch 115kg / 75kg
*Squat Snatch with no pause!

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 DU must be completed before lifting (if 2 athletes – 10 DU each, if 1 athlete 20 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

then…

2) Complete 50 Snatches (squat) (45kg/30kg) FT

TC = 10 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

Endurade East Cape Champs Events 5
1) INT – Event 5 (Doubles and Oly – WAVE 1)

DU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to each complete 5 DU & Snatch:
1st Min – 10 DU and Snatch 40kg / 25kg
2nd Min – 10 DU and Snatch 45kg / 28kg
3rd Min – 10 DU and Snatch 50kg / 32kg
4th Min – 10 DU and Snatch 55kg / 35kg
5th Min – 10 DU and Snatch 60kg / 37kg
6th Min – 10 DU and Snatch 65kg / 40kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
10 DU must be completed before lifting (if 2 athletes – 5 DU each, if 1 athlete 10 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

If all lifts successful athlete/s can advance…

INT – Event 5 (Doubles and Oly – WAVE 2)

DU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes to each complete 5 DU & Snatch:
1st Min – 10 DU and Snatch 70kg / 43kg
2nd Min – 10 DU and Snatch 75kg / 46kg
3rd Min – 10 DU and Snatch 80kg / 50kg
4th Min – 10 DU and Snatch 85kg / 53kg
5th Min – 10 DU and Snatch 90kg / 57kg
6th Min – 10 DU and Snatch 95kg / 60kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
10 DU must be completed before lifting (if 2 athletes – 5 DU each, if 1 athlete 10 DU; 1 Athlete can lift after he/she has completed his/her 5 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

SCALED – Event 5 (Singles and Oly – WAVE 1)

SU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to each complete 10 SU & Snatch:

1st Min – 20 SU and Snatch 25kg / 15kg
2nd Min – 20 SU and Snatch 30kg / 17kg
3rd Min – 20 SU and Snatch 35kg / 20kg
4th Min – 20 SU and Snatch 40kg / 23kg
5th Min – 20 SU and Snatch 45kg / 25kg
6th Min – 20 SU and Snatch 55kg / 27kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 SU must be completed before lifting (if 2 athletes – 10 SU each, if 1 athlete 20 SU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

If all lifts successful athlete/s can advance…

SCALED – Event 5 (Singles and Oly – WAVE 2)

SU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes to each complete 10 SU & Snatch:

1st Min – 20 SU and Snatch 55kg / 30kg
2nd Min – 20 SU and Snatch 58kg / 32kg
3rd Min – 20 SU and Snatch 61kg / 35kg
4th Min – 20 SU and Snatch 65kg / 37kg
5th Min – 20 SU and Snatch 68kg / 40kg
6th Min – 20 SU and Snatch 70kg / 43kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 SU must be completed before lifting (if 2 athletes – 10 SU each, if 1 athlete 20 SU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

then…

2) Complete 50 Snatches (squat) (30kg/20kg) FT

TC = 10 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