Featured Image – Just 4 sleeps to the 2019 @Endurade @EastCapeChamps ; Spectator Entry fees for the Tramways Venue will be as follows for each day of competition: Adults (>19 yrs) R30 ; Children/Teenagers (4-19 yrs) R20 ; Children (3 or younger) Free

Visit http://eastcapechamps.co.za/ for more details!!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) CrossFit Algoa’s May Challenge

30 Strict HSPU FT

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 minutes:
400 m Run
50 DU
250 m Row (or 25 SDHP 20kg/13kg)
10 Burpee Broad Jumps (1m)

Score = Total Reps
NB – 10 m = 1 Rep
125 Reps/Rnd
Burpee BJ standard – stepping back and up allowed but 2 foot take-off, clear 1 m blue mat

EXTRAS

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

LITE WOD

1) Options:

Int1 – same
Int2 – 1/2 Ab Mat/s
Int3 – 2/3 Ab Mats
Beg1: PPU (61cm/51cm)
Beg2: PPU (Floor/Knees)
Beg3: PPU (Knees)/PU (Knees)

then…

2) Options:
Int1/2/3 – same
Beg1 – SU, SDHP (16kg/10kg), B/BJ (over 5kg bumper)
Beg2 – SU, SDHP (12kg/8kg), B/BJ (onto 5kg bumper, step off)

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