Feature Image – Our Fittest 50-54 year old Women in the World, Eva Thornton, judges at our 2018 East Cape Champs as Angeline accurately covers the event on facebook live! 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’ED WOD

1) Team Series Event 7 (https://games.crossfit.com/workouts/teamseries/2018)
1-rep-max* on the following complex:
Deadlift, Hang Clean, Hang Clean and Jerk

*Official weight recorded in pounds

Time cap: 10 minutes
Tiebreak: None

Score = Load

then…

2) Front Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

3) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Team Series Event 7 (https://games.crossfit.com/workouts/teamseries/2018)
1-rep-max* on the following complex:
Deadlift, Hang Clean, Hang Clean and Jerk

Time cap: 10 minutes
Tiebreak: None

Score = Load

then…

2) Front Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

3) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

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