Feature Image – One of the Men’s Rx heats on the “Humewood Closeout” at our 2018 Endurade East Cape Champs (EECC)! In picture are the athletes at the start of the first part of this event, a 300m beach shuttle sprint for time! 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) Complete 5 Rounds of the following FT:
800m Run
10 Snatches (squat) (60kg/40kg) LITE (40kg/25kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Work on any weaknesses with the remaining time
(Chat to the coaches for direction)

Score = For Quality

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