Feature Image – Jacques on some heavy sled pulls on the Beach for the “Humewood Closeout” Event at our 2018 Endurade East Cape Champs (EECC). Head Judge Lawrence, Celeste and Reghardt watch on to ensure standards are met! 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) Practice Rope Climbing

Score = For Quality

then…

2) CrossFit HQ WOD (180903)

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 50-lb. (22.5kgx2) dumbbells, 24-in. (61cm) box
Women: 35-lb. (15kgx2) dumbbells, 20-in. (51cm) box

Score = For Time

EXTRAS

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

LITE WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) CrossFit HQ WOD (180903)

Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

Men: 35-lb. (15kgx2) dumbbells, 20-in. (51cm) box
Women: 20-lb. (9kgx2) dumbbells, 20-in. (51cm) box

Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

Men: 20-lb. (9kg) dumbbells, 15-in. (38cm) box
Women: 10-lb. (4.5kg) dumbbells, 12-in. (30cm) box

Score = For Time

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