Feature Image – Iain on the “What a Yoke!” 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
1) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts
M 225 lb.
F 155 lb.
Time cap: 45 min.
Tiebreak: None
Score = Time/TC plus 1 sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 lb.)
then…
2) CrossFit HQ WOD (180909 / 120710)
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
NB – 15 Feet = 4.57 m
TC = 14 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
1) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)
21-15-9 reps for time of:
Synchronized jumping pull-ups
Synchronized deadlifts
M 135 lb.
F 95 lb.
Time cap: 45 min.
Tiebreak: None
Score = Time/TC plus 1 sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 lb.)
then…
2) CrossFit HQ WOD (180909 / 120710)
Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats
NB – 15 Feet = 4.57 m
TC = 14 min
Score = Time/TC Plus 1 sec/rep missed
Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing
TC = 14 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
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