Featured Video – Eva pushing hard during testing on Workout 4 of the Endurade East Cape Champs!
Two (2) days left to get your Endurade ECC 2020 Registration and Scores in!
REGISTER HERE – https://eastcapechamps.co.za/registration/
LOG YOUR SCORES HERE ONCE REGISTERED & PAID – https://capturefit.co.za/leaderboard/east-cape-champs-2020
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 – 111220
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, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1a) NB T/Challenge Members (SPRING & SUMMER) who missed Test 1/2/3 must please complete today!
For the rest…
1b) Complete any of the 2020 Endurade Online ECC Workouts missed!
If you have tested on all these workouts then…
1c) Front Squat 5 – E2ndMon2ndM 10 min (70% 1RM)
Score = Load (kg)
Home-Based Training: Front Squat RM – E2ndMon2ndM for 10 min (Max loading)
Score = Total Loading (Sum of Load x Reps for each Rnd)
CFA LITE Options:
Keep loading to a level that great form can be maintained
then…
2) Complete 3 Rnds of the following FT:
20 Power cleans (50kg/32kg)
20 BB Facing Burpees
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Rnd KB/DB to closest values
RX – BB 50/32kg or Single-arm RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 25 Reps (25/15kg)
Int1 – 45/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg; 18 BBF Bps
Int3 – 35/20kg; 16/12kg; 17 BBF Bps
Beg1 – 30/15kg; 15/10kg; 17 BBF Bps
Beg2 – 20/12kg; 12/8kg; 16 BBF Bps
Beg3 – 15/8kg; 8/5kg; 14 BBF Bps
USA Equivalents:
Rnd KB/DB to closest values
Rx – (BB) 110/75lb or Single-arm RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 25 Reps 55/35lb
Int1 – 100/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb; 18 BBF Bps
Int3 – 75/45lb; 45/25lb; 17 BBF Bps
Beg1 – 65/35lb; 35/25lb; 17 BBF Bps
Beg2 – 45/25lb; 25/20lb; 16 BBF Bps
Beg3 – 35/20lb; 15/10lb; 14 BBF Bps
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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