Featured Image – Entries have closed for the 2019 @Endurade @EastCapeChamps BUT we have some available spots in each division so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

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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 WOD

1)
a) CrossFit HQ WOD 190507
100 Ft (30.48m) of Legless Rope Ascents in AFSAP

TC = 10 min

Score = Time/TC plus 1 sec/meter missed (Note number of sets)

NB – climbing distance if from where hands start to where hands end! (not from ground)

then…

b) CrossFit HQ WOD 190507
L-sit for 2 min in AFSAP
(10 cm btwn top parrallettes and heel stop)

TC = 6 min

Score = Time/TC plus 1 sec/sec missed (Note number of sets)

AFSAP – as few sets as possible

then…

c) 500 DU in AFSAP

TC = 10 min

Score = Time/TC plus 1 sec/rep missed (Note number of sets)

NB – climbing distance if from where hands start to where hands end! (not from ground)

EXTRAS WOD

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

LITE WOD

1)
a) Options:
Int1 – same
Int2 – Strict Rope pull and reach (45 reaches required at 67cm/reach)
Int3 – Strict Rope Pull-ups (45 chins over top hand)
Beg1 – Rope Pulls (str legs) 45
Beg2 – Rope Pulls (bent legs) 45

b) Options:
Int1 – same
Int2 – weak L-sit (20 cm btwn top parrallettes and heel stop)
Int3 – 1 leg almost straight, 1 leg tuck
Beg1 – Tuck Sit
Beg2 – Tuck Sit (1 foot down, alt. 5 sec)

c) LITE Options:
Int1 – 400 DU, 100 SU
Int2 – 350 DU, 150 SU
Int3 – 300 DU, 200 SU
Beg1 – 500 SU
Beg2 – 400 SU

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