Featured Image – Home-based Members and ANYONE TRAINING AT HOME … our Endurade East Cape Champs is online this year and we have a HOME-BASED Division for those training at home! This division requires minimal equipment! Enter and stand a chance to win awesome LUCKY DRAW/PARTICIPATION PRIZES!
Get all the info at: https://eastcapechamps.co.za/
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 261120
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED, LITE and HOME WODS
Last completed 12 Dec 19…
1) EMOM 10 min – 1 Clean (squat), 3 Front Squats (start 65% Clean, Climb to Max Load)
Score = Load
CFA LITE Options
Choose a load that you can maintain great form on; Power Clean plus 4 Front Squats allowed
2) AMRAP the following for 18 min:
21 sec L-sit
18 Wall Balls (10kg/6.3kg)
12 Strict HSPU
Score = Total Reps
CFA LITE Options:
WB – sub Thr (22.5/15kg)
Int1 – L-sit, WB/sub Thr (22.5/15kg)
Int2 – Weak L-sit, WB/sub Thr (22.5/15kg), S/HSPU (1/2 AbM)
Int3 – 1 leg L-sit, WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, S/HSPU (3/2 AbM)
Beg1 – T-sit, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR, PPU (61cm/flr)
Beg2 – 1 Ft dwn T-sit, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR, PPU (Flr/K)
Beg3/TC – F-B, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SU, PPU (K)
USA Equivalents – CFA LITE Options:
WB – RX (20/14lb WB) or sub Thr (50/35lb)
Int1 – L-sit, WB/sub Thr (50/35lb)
Int2 – Weak L-sit, WB/sub Thr (50/35lb), S/HSPU (1/2 AbM)
Int3 – 1 leg L-sit, WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 45/25lb, S/HSPU (3/2 AbM)
Beg1 – T-sit, WB (6.3/4.5kg, 10ft/9ft) OR Th (35/25lb), HLR, PPU (61cm/flr)
Beg2 – 1 Ft dwn T-sit, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), HKR, PPU (Flr/K)
Beg3/TC – F-B, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), SU, PPU (K)
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
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 5th in 2019. He 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