Feature Image – Rob de Lange (Mvt Lab) on handstand push-ups in the “Call a Friend” 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 & LITE WODS

1) Events 7 & 8 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

RX – Event 7 & 8 – The Final “Itensity”
*If alone – do as is but complete 5 Rope climbs for both 7 and 8

RX Event 7 – FT (M1/F1):
21 Synchro Fat Bar OHS (45kg)/Men’s BB (30kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) Synchro Sandbag lunges (60kg/40kg)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

RX Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (55kg)/ Men’s BB (40kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) HS Walk (alternating) *Must alternate when fail or when finish 1 length of 9 m

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

INT – Event 7 & 8 – The Final “Itensity”

INT Event 7 -FT (M1/F1):
21 Synchro Fat Bar OHS (40kg)/Men’s BB (22kg)
9 Rope Climbs (3m) – leg assisted
18 m (2x9m) Synchro Sandbag lunges (60kg/40kg)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

INT Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (50kg)/ Men’s BB (25kg)
9 Rope Climbs (3m) – legless men/leg assisted women
18 m (2x9m) HS Walk (alternating)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

SCALED – Event 7 & 8 – The Final “Itensity”

SCALED Event 7 -FT (M1/F1):
21 Synchro OHS (20kg)/BB OHS (15kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
18 m (2x9m) Synchro Sandbag lunges (40kg/30kg)
TC = 5 min 30 sec

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

SCALED Event 8 – FT (M2/F2):
21 Synchro Hang Power Cleans (30kg)/ BB (20kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
36 m (4 x 9 m) Synchro Bear Crawl

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

then…

2) In teams of 3, AMRAP the following for 12 minutes:
Station 1 – 40 m Belly Carry Sandbag Walk (60kg/40kg) LITE (40kg/30kg)
Station 2 – AMRAP Push-ups LITE (toes/kneeling)
Station 3 – AMRAP BB Facing Burpees LITE (Burpees, step-up, step-down)
Station 1 calls the changeover for the Team.

Score = Total Reps Plus meters walked

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

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