Feature Image – Don, Wilma, Hannah, Alwyn (filling in for an injured Willie), one of our CrossFit Algoa Teams “The Fit…The Fat and The Elderly” 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

1) Practice HS Walking

Score = For Quality

then…

2) AMRAP 10 the following for Max Distance/Reps:
Min 1 – HS Walk (m)
Min 2 – Airsquats

Score = Total Reps plus Distance (m)

then…

3) In Teams of 4 AMRAP the following for 15 min:
1 Tyre Flip (270kg/180kg) (do in pairs if need)
3 Burpees

Score = Total Reps (for each athlete)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice HS Walking

Score = For Quality

then…

2) AMRAP 10 the following for Max Distance/Reps:
Min 1 – Wall Walks (1 Rep = 3 m)
Min 2 – Airsquats

Score = Total Reps plus Distance (m)

then…

3) In Teams of 4 AMRAP the following for 15 min:
1 Tyre Flip (180kg/90kg) (do in pairs if need)
3 Burpees

Score = Total Reps (for each athlete)

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