Feature Image – From tomorrow get down to the Endurade East Cape Champs (EECC) for the 1st Day of the Individual competition to see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition is on Saturday and Sunday! 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 4 (https://games.crossfit.com/workouts/teamseries/2018)

5 rounds for time of:

50 double-unders (each)
50-ft. (15.24m) synchronized overhead lunge

M 50-lb. dumbbell
F 35-lb. dumbbell

Time cap: 15 minutes
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 10 kg (20 lb.), 15 kg (35 lb.) and 22.5 kg (50 lb.).

then…

2) Complete 27-21-15-9 of the following FT:
DB Snatch – alternating (22.5kg/15kg)
Ring Dips

TC = 12 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 4 (https://games.crossfit.com/workouts/teamseries/2018)

5 rounds for time of:

50 single-unders (each)
50-ft. (15.24m) synchronized overhead lunge

M 35-lb. dumbbell
F 20-lb. dumbbell

Time cap: 15 minutes
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 10 kg (20 lb.), 15 kg (35 lb.) and 22.5 kg (50 lb.).

then…

2) Complete 27-21-15-9 of the following FT:
DB Snatch – alternating (15kg/10kg)
Dips – Assisted

TC = 12 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