Featured Image – Just 3 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/Pensioners (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 WOD

1) 1 Clean (squat), 3 Front Squats – E2ndMon2ndM for 12 min Climb to a Max Day

Score = Load

*EECC Athletes – complete 1, 2 at 65-70% 1RM Clean

then…

2) CrossFit HQ WOD (190518)

3 rounds for time of:

2 legless rope climbs, 15-ft. (4.57m)
35 wall-ball shots (9.1kg – 10ft/6.3kg – 9ft)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

*EECC Athletes – 1 Legless, 1 Leg assisted, 20 WB’s

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

LITE WOD

1) Options:
Beg1/2 – Power Clean plus 4 front squats allowed

then…

2) Options:
Int1 – Same
Int2 – Half legless RC (no jump)
Int3 – 12 Rope Pull-ups (chin over top hand)
Beg1 – Rope Pulls (straight legs), 6.3kg/4.5kg
Beg2 – Rope Pulls (bent legs), 4.5kg/3kg

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