Featured Image – RX men at the Beach for the 2018 @Endurade @EastCapeChamps

REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register at: http://eastcapechamps.co.za/registration/.

For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo SweetStrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED and LITE WOD’S

1) Practice Kipping HSPU

Score = For Quality

Beg1/2/3 – practice progressive drills until where they are comfortable and safe. They then continue drilling up to that level only!

then…

2) NB – score Recorded below is at 9 min. For training continue to 18 min and note finish or capped time under notes.

Open Workout 18.4 of the Reebok CrossFit Games 2018

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.4

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes (Extended training TC = 18 min)

Score = Time/TC plus 1 sec/rep missed
NB – Score Recorded below is at 9 min. For training continue to 18 min and note finish or capped time under notes.
NB 50-ft. = 15.24m (2 x 7.62m shuttles)

VARIATIONS (and CFA LITE Variations)

Rx’d: (Ages 16-54)
Men deadlift 225 lb. (102kg) then 315 lb. (143kg)
Women deadlift 155 lb. (70kg) then 205 lb. (93kg)

Int1 (same) ; Int2 (Weight 2 is 124kg/80kg)

Scaled: (Ages 16-54) (Beg 1)
Men deadlift 135 lb. (61kg) and perform hand-release push-ups,
then deadlift 185 lb. (84kg) and bear crawl
Women deadlift 95 lb. (43kg) and perform hand-release push-ups,
then deadlift 135 lb. (61kg) and bear crawl

Teenagers 14-15: (Int3 and use HSPU 1/2 risers)
Boys deadlift 135 lb. (61kg) then 185 lb. (84kg)
Girls deadlift 95 lb. (43kg) then 135 lb. (61kg)

Scaled Teenagers 14-15 (Beg3):
Boys deadlift 75 lb. (34kg) and perform hand-release push-ups,
then deadlift 95 lb. (43kg) and bear crawl
Girls deadlift 55 lb. (25kg) and perform hand-release push-ups,
then deadlift 75 lb. (34kg) and bear crawl

Masters 55+:
Men deadlift 185 lb. (84kg) and push press 95 lb. (43kg), then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. (56kg) and push press 65 lb.(29kg), then deadlift 165 lb. (75kg)
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+ (Beg2):
Men deadlift 115 lb. (52kg) and perform hand-release knee push-ups,
then deadlift 155 lb. (70kg) and bear crawl
Women deadlift 80 lb. (36kg) and perform hand-release knee push-ups,
then deadlift 105 lb. (52kg) and bear crawl

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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 placed 2nd in the Mens 40-44 yrs at the 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch