Featured Image – 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/

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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 WODS

1) Complete the following FT:
15-12-9 Thruster (61kg/43kg)
5-4-3 Rope Climb (4.5m)

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

Options:
Int1 – same
Int2 – 55kg/40kg and 4-3-2 RC
Int3 – 50kg/36kg and 3-2-1 RC
Beg1 – 40kg/27kg and 12-9-6 Rope Pulls (str legs)
Beg2 – 30kg/17kg and 12-9-6 Rope Pulls (bent legs)

then…

2) Complete the following FT:
45 sec L-sit (accumulate 45 sec)
45 GHD Sit-ups
45 T2B

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Opions:
Int1/2/3 – Same
Beg1 – Tuck Sit, Plate on chest SU (10kg/5kg), HLR
Beg2 – Tuck Sit (1 ft down), SU, HKR

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Int1 – same
Int2 – 55kg/40kg and 4-3-2 RC
Int3 – 50kg/36kg and 3-2-1 RC
Beg1 – 40kg/27kg and 12-9-6 Rope Pulls (str legs)
Beg2 – 30kg/17kg and 12-9-6 Rope Pulls (bent legs)

then…

2) Opions:
Int1/2/3 – Same
Beg1 – Tuck Sit, Plate on chest SU (10kg/5kg), HLR
Beg2 – Tuck Sit (1 ft down), SU, HKR

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