Feature Image – Thando working hard on the “Humewood Closeout” Event at our 2018 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!

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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!

Endurade East Cape Champs Individual Events 3 (http://eastcapechamps.co.za/2018-workouts/)

1) RX – Event 3A and 3B (Call a Friend – Sprint Chipper)

Order (M1/M2/F1/F2)

Each complete 1 Rnd of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Low Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt but only that mvt.

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed

Score = Event 3 A (Sum of Men’s Times)

Score = Event 3 B (Sum of Women’s Times)

then…

2) Complete 3 Rnds of the following FT:
800 m Run
4 Clusters (100kg/70kg or 80% 1RM)

TC = 18 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 Individual Events 3 (http://eastcapechamps.co.za/2018-workouts/)

1) INT – Event 3A and 3B (Call a Friend – Sprint Chipper)

Order (M1/M2/F1/F2)

Each complete 1 Rnd of:
15 T2B
15 HSPU / HSPU (10kg & abmat riser)
9 Pistols (Alt.)
6/3 C2B Pull-ups

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed

Score = Event 3 A (Sum of Men’s Times)

Score = Event 3 B (Sum of Women’s Times)

SCALED – Event 3A and 3B (Call a Friend – Sprint Chipper)

Order (M1/M2/F1/F2)

Each complete 1 Rnd of:
21 Hanging Knee Raises
15 Push Press (40kg/25kg)
9 Goblet Squat (24kg/16kg)
21 Ring Rows – (1 m/50 cm)
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed

Score = Event 3 A (Sum of Men’s Times)

Score = Event 3 B (Sum of Women’s Times)

then…

2) Complete 3 Rnds of the following FT:
800 m Run
4 Clusters (70kg/45kg or 80% 1RM)

TC = 18 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