Featured Video – The 4th ECC workout…
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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 – 101220
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
1a) NB T/Challenge Members who missed Re-Testing on Tests 1/2/3 must please complete today!
For the rest…complete ECC Workout 4 and any other ECC workout missed this week!
1b) Workout 4 – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …
Click the link below to download/view Workout 4 Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!
https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-4-StandardsDetails-ECC20.pdf
RX – WORKOUT 4
Complete 3 Rounds of the following for time:
15 Weighted Box Step-overs (22.5kg x2 over 61cm / 15kg x2 over 51cm)
15 Burpee Box Jump Overs (61cm/51cm)
Time Cap = 10 min
Score = Time/TC plus 1 sec/rep missed
*W-BSO – Total loading Men 45kg / Women 15kg. If DB’s limited – use of 24kg KB and 20kg DB allowed for Men and for Women a 16kg KB and a 15kg DB.
*DB/KB – Farmers Carry Position
USA Equivalents:
Rx – 45lb x2/35lb x2 over 24/20 inch
ECC20 Scaled Divisions:
INT – WORKOUT 4
Complete 3 Rounds of the following for time:
15 Weighted Box Step-overs (15kg x2 over 61cm / 10kg x2 over 51cm)
15 Burpee Box Jump Overs (61cm/51cm)
Time Cap = 10 min
Score = Time/TC plus 1 sec/rep missed
*W-BSO – Total loading Men 30kg / Women 20kg, if DB’s limited – any loading form can be used to give the set load (i.e. BB/Db and KB combo/Plates. For example – Men 16kg KB, 15kg DB and Women 8kg KB and 12kg KB or a 10kg plate)
*DB/KB/Implement – Farmers Carry Position
USA Equivalents:
Rx – 35lb x2/20lb x2 over 24/20 inch
BEGINNER – WORKOUT 4
Complete 3 Rounds of the following for time:
15 Weighted Box Step-overs (10kg x2 over 51cm / 5kg x2 over 41cm)
15 Burpee Box Step Overs (51cm/41cm)
Time Cap = 10 min
Score = Time/TC plus 1 sec/rep missed
W-BSO – Total loading Men 20kg / Women 10kg, if DB’s limited – any loading form can be used to give the set load (i.e. BB/Db and KB combo/Plates)
*B-BSO – if you do not have a 41cm box – stack bumper plates to 41cm
*DB/KB/Implement – Farmers Carry Position
USA Equivalents:
Rx – 20lb x2/10lb x2 over 20/16 inch
ECC20 Home-Based Division:
HOME-BASED RX – WORKOUT 4
Complete 3 Rounds of the following for time:
45 Jumping Lunges (alternating)
15 Burpee Broad Jump (1.5m/1.2m)
Time Cap = 10 min
Score = Time/TC plus 1 sec/rep missed
*See movement standards for jumping alternate lunges below
HOME-BASED INT – WORKOUT 4
Complete 3 Rounds of the following for time:
35 Jumping Lunges (alternating)
15 Burpee Broad Jump (1.2m/1m)
Time Cap = 10 min
Score = Time/TC plus 1 sec/rep missed
HOME-BASED BEGINNER – WORKOUT 4
Complete 3 Rounds of the following for time:
30 Lunges (alternating)
12 Burpee Broad Step/Hop (0.5m)
Time Cap = 10 min
Score = Time/TC plus 1 sec/rep missed
*Bp Broad Step/Hop – a Bp broad step or hop (0.5m) is allowed
then… for the rest… complete ECC Workouts missed this week or the workout below!
2) For the rest complete a 1 Mile (1609m) Burden Run (25kg/15kg)
Score = Time
Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP
CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg, 1km
Beg3 – 8/5kg, 1km
EXTRAS WOD
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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