Feature Image – Jemima and Tim hanging around at our Endurade East Cape Champs (EECC)… this competition showcases how such a competition is open to all, as we have divisions for beginners (Scaled), intermediate, and advanced (RX) athletes. 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) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Burpee Muscle-ups
Hang Power Cleans (start on 80 kg add 5 kg per Rnd, ending 125kg/start on 56kg add 3kg per Rnd, end 83kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Burpee Jumping Pull-ups
Hang Power Cleans (start on 56 kg add 3 kg per Rnd, ending 83kg/start on 35kg add 2kg per Rnd, end 53kg)
(Scaling the HPC – start 55% 1RM and end arround 86% 1RM)

TC = 25 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