Featured Image – Anel staring at the goal for pull-ups on yesterday’s ECC Testing on Workout 1A, 1B! Hannah judging out of shot. Great work to all who completed testing on this fun ECC Workout yesterday! Keen to Register? Registration and Score deadline for all 4 Workouts – Sat 12 Dec 24:00. Visit – https://eastcapechamps.co.za/registration/
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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Foam Roll/Trigger/Warm-up/Mobilise/Activate
ONLINE WHITEBOARD/COACHING – 081220
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
1a) NB T/Challenge Members who missed Re-Testing on Tests 1/2/3 must please complete today!
For the rest…
1b) Workout 2 – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …
Click on the link below to download/view our Workout 2 Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!
https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-2-StandardsDetails-ECC20.pdf
RX – WORKOUT 2:
Complete as many rounds and reps as possible in 18 minutes of:
100 Double-Unders
50 Wall Balls (9,1kg to 10ft/6,3kg to 9ft)
25 Toes to Bar
15 M-Strict HSPU/ W-Kipping HSPU
Score = Total Reps
*Men use 20-lb. ball (9 kg or heavier) to 10 feet (304 cm) target, Women use 14-lb. ball (6 kg or heavier) to 9 feet (274 cm) target
*HSPU – Men Strict HSPU but Women Kipping HSPU allowed. (Palm of hands must remain in a block 90cm wide x 60cm deep)
USA Equivalents:
RX – Wall Balls (20lb to 10ft/14lb to 9ft)
ECC Scaled Options:
INT – WORKOUT 2:
Complete as many rounds and reps as possible in 18 minutes of:
70 Double-Unders
50 Wall Balls (9,1kg to 10ft/6,3kg to 9ft)
25 Hanging Leg Raises
15 HSPU (M-Riser 1.5cm) / HSPU (W-Riser 4.5cm)
Score = Total Reps
*Men use 20-lb. ball (9 kg or heavier) to 10 feet (304 cm) target, Women use 14-lb. ball (6 kg or heavier) to 9 feet (274 cm) target
*HSPU – Kipping HSPU (Men – 1.5cm riser allowed, Women 4.5cm riser allowed). (Palm of hands must remain in a block 90cm wide x 60cm deep)
USA Equivalents:
Int – Wall Balls (20lb to 10ft/14lb to 9ft)
BEGINNER – WORKOUT 2:
Complete as many rounds and reps as possible in 18 minutes of:
100 Single-Unders
50 Wall Balls (6,3kg to 10ft/4,5kg to 9ft)
25 Hanging Knee Raises or Sit-ups
15 Push-ups (toes) / Push-ups (kneeling)
Score = Total Reps
*Men use 14-lb. ball (6 kg or heavier) to 10 feet (304 cm) target, Women use 10-lb. ball (4.5 kg or heavier) to 9 feet (274 cm) target
*Push-ups – Men Push-ups (from toes/forefoot) but Women Push-ups (from knees).
*Choice – 25 Hanging Knee Raises OR Sit-ups
USA Equivalents:
RX – Wall Balls (14lb to 10ft/10lb to 9ft)
ECC20 Home-Based Division…
HOME-BASED RX – WORKOUT 2:
Complete as many rounds and reps as possible in 18 minutes of:
100 Double-Unders
50 Thrusters (20kg/12kg)
25 Lying – Feet to Hands
15 M-Strict HSPU/ W-Kipping HSPU
Score = Total Reps
*Thrusters – Any Weighted Object of correct load
*HSPU – Men Strict HSPU but Women Kipping HSPU allowed. (Palm of hands must remain in a block 90cm wide x 60cm deep)
USA Equivalents:
Rx – 45/25lb
HOME-BASED INT – WORKOUT 2:
Complete as many rounds and reps as possible in 18 minutes of:
70 Double-Unders
50 Thrusters (20kg/12kg)
25 Lying – Heels pass hip crease
15 HSPU (Riser 1.5cm) / HSPU (Riser 4.5cm)
Score = Total Reps
*Thrusters – Any Weighted Object of correct load
*HSPU – Kipping HSPU (Men – 1.5cm riser allowed, Women 4.5cm riser allowed). (Palm of hands must remain in a block 90cm wide x 60cm deep)
USA Equivalents:
Rx – 45/25lb
HOME-BASED BEGINNER – WORKOUT 2:
Complete as many rounds and reps as possible in 18 minutes of:
100 Single-Unders
50 Thrusters (12kg/8kg)
25 Sit-ups
15 Push-ups (toes) / Push-ups (kneeling)
Score = Total Reps
*Thrusters – Any Weighted Object of correct load
*Push-ups – Men Push-ups (from toes/forefoot) but Women Push-ups (from knees).
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
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