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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
1) AGOQ 2019 – WORKOUT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2019/1)
3 rounds for time of:
15 deadlifts (102kg/70kg)
35 overhead squats (34kg/25kg)
Time cap: 15 minutes
Ages 16-17 and 35-54:
DL 102/70kg, OHS 34/25kg
DL 61/43kg, 29/20kg
DL 83/56kg, OHS 29/20kg
2) In Teams of 4, AMRAP the following for 14 min, with the 3rd Athlete setting the pace of the change-over:
1st Athlete – AMRAP Plate Carry (m) (above belly button) *(50kg/30kg)
2nd Athlete – AMRAP C2B Pull-ups
3rd Athlete – AMRAP Farmers Walk (m) (45kgx2/32kgx2)
4th Athlete – 15 Burpee Box Jump Over (61cm/51cm)
Score = Total Reps
NB – 1 m = 1 rep
*Plate Carry (2x25kg and 2x15kg strapped with bands)
I.e. Once the 4th athlete finishes the B/BJO, he/she calls the rotation!
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Int1/2 – same
Int3 – 83/56kg, OHS 29/20kg
Beg1 – 70/50kg, OHS 25/17kg
Beg2 – 50/35kg, OHS 17/12kg
Int1/2 – Same
Int3 – PC (40kg/25kg), PU, 40kgx2/24kgx2
Beg1 – PC (30kg/20kg), PU (G/P), 32kgx2/20kgx2
Beg2 – PC (25kg/15kg), RR (50/0cm), 20kgx2/10kgx2
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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