Featured Image – We start our Endurade East Cape Champs Testing this week! Reminder – plenty of time still to register (Reg/Score deadline 12 Dec 24:00) and to stand a chance to win some awesome lucky draw prizes! Check them out  here:  https://eastcapechamps.co.za/prizes/

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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

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ONLINE WHITEBOARD/COACHING – 071220

 

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)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) T/Challenge Re-testing on Test 3…The rest of Class does ECC 2020 – Workout 1…

 

Open Workout 12.4/13.3 – 2012 Reebok CrossFit Games –

 

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

90 Double-unders

30 Muscle-ups

 

Score = Total Reps

 

CFA LITE Options:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 25/15kg and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR

 

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (50/35lb), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR

 

then…For the rest…

 

1b) Workout 1A and 1B – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …

 

CLICK the link below to download/view our Workout 1A, B Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!

https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-1A-B-StandardsDetails-ECC20.pdf

 

RX – WORKOUT 1A

 

Complete as many reps as possible in 10 minutes of:

18 Clean & Jerk (35kg/25kg)

15 Clean & Jerk (60kg/40kg)

12 Clean & Jerk (75kg/50kg)

9 Clean & Jerk (95kg/65kg)

6 Clean & Jerk (110kg/75kg)

3 Clean & Jerk (120kg/85kg)

AMRAP Clean & Jerk (130kg/90kg)

 

Score = Total Reps

 

*Any Clean, Any Jerk allowed

*Athlete must load own barbell with plates Only 1 barbell allowed.

3 min rest then Workout 1B (starting at 13 min)

 

RX – WORKOUT 1B:

30 Muscle-up (Rings) for time

 

Time Cap – 5 min

 

Score = Time/TC plus 1 sec/rep missed

*Scaling variations are indicated below for the different divisions

 

USA Equivalents:

RX – 75-135-165-210-245-265/55-90-110-145-165-185lb

 

ECC20 Scaling Options:

 

INTERMEDIATE – WORKOUT 1A

 

Complete as many reps as possible in 10 minutes, proceeding through the sequence below:

18 Clean & Jerk (25kg/15kg)

15 Clean & Jerk (40kg/25kg)

12 Clean & Jerk (50kg/35kg)

9 Clean & Jerk (65kg/45kg)

6 Clean & Jerk (75kg/50kg)

3 Clean & Jerk (85kg/60kg)

AMRAP Clean & Jerk (95kg/65kg)

 

Score = Total Reps

*Any Clean, Any Jerk allowed

*Athlete must load own barbell with plates. Only 1 barbell allowed.

 

3 min rest then Workout 1B (starting at 13 min)

 

INT – WORKOUT 1B:

30 Pull-ups, 30 Push-ups for time

 

Time Cap – 5 min

 

Score = Time/TC plus 1 sec/rep missed

*Partition as you please!

 

USA Equivalents:

Int1 – 55-90-110-145-165-185/35-55-75-100-110-130lb

 

 

BEGINNER – WORKOUT 1A

 

Complete as many reps as possible in 10 minutes of:

18 Clean & Jerk (20kg/15kg)

15 Clean & Jerk (25kg/17kg)

12 Clean & Jerk (35kg/20kg)

9 Clean & Jerk (45kg/25kg)

6 Clean & Jerk (55kg/30kg)

3 Clean & Jerk (60kg/35kg)

AMRAP Clean & Jerk (65kg/40kg)

 

Score = Total Reps

*Any Clean, Any Jerk allowed

*Athlete must load own barbell with plates. Only 1 barbell allowed.

 

3 min rest then Workout 1B (starting at 13 min)

 

BEGINNER – WORKOUT 1B:

30 Jumping Pull-ups (C2B M-20cm/Chin Over W-15cm), M-50/W-30 Push-ups (kneeling) – for time

 

Time Cap – 5 min

 

Score = Time/TC plus 1 sec/rep missed

*Partition as you please!

*Jump – PU Distance btwn bottom of the pull-up bar and top of head when standing tall with feet together – Men – 20 cm and Women – 15 cm

 

USA Equivalents:

Beg1 – 45-55-75-100-120-130/35-40-45-55-65-75lb

 

 

ECC20 HOME-BASED…

 

HOME-BASED RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:

Ground to Shoulder, Shoulder to Overhead (20kg/12kg)

 

Score = Total Reps

*Any loading implement/s of correct load can be used

 

3 min rest then Workout 1B (starting at 13 min)

 

HOME-BASED RX – WORKOUT 1B:

M-100/F-70 Push-ups for time

 

Time Cap – 5 min

 

Score = Time/TC plus 1 sec/rep missed

*Scaling variations are indicated below for the different divisions

 

USA Equivalents:

Rx – 45/25lb

 

 

HOME-BASED INT – WORKOUT 1A

 

Complete as many reps as possible in 10 minutes of:

Ground to Shoulder, Shoulder to Overhead (20kg/12kg)

 

Score = Total Reps

*Any loading implement/s of correct load can be used

 

3 min rest then Workout 1B (starting at 13 min)

 

HOME-BASED INT – WORKOUT 1B:

M-70 Push-ups / F-50 Push-ups for time

 

Time Cap – 5 min

 

Score = Time/TC plus 1 sec/rep missed

 

USA Equivalents:

Rx – 45/25lb

 

 

HOME-BASED BEGINNER – WORKOUT 1A

 

Complete as many reps as possible in 10 minutes of:

Ground to Shoulder, Shoulder to Overhead (12kg/8kg)

 

Score = Total Reps

*Any loading implement/s of correct load can be used

 

3 min rest then Workout 1B (starting at 13 min)

 

HOME-BASED BEGINNER – WORKOUT 1B:

M-100 Push-ups (kneeling) / F-70 Push-ups (kneeling) for time

 

Time Cap – 5 min

 

Score = Time/TC plus 1 sec/rep missed

 

USA Equivalents:

Rx – 25/17lb

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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 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