Featured Image – Father vs Daughter … Don and Hannah racing on Workout 1A of the ECC 2020 – Today is the last day to get your Endurade ECC 2020 Registration and Scores in!

NB – Reg and Score Sub Deadline 24:00 tonight! Email – proof of payment to dave@algoacrossfit.com for faster validation of your registration!

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

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

 

ONLINE WHITEBOARD/COACHING – 121220

 

Please find the Whiteboard Explanation and Coaching for today’s workout below…

 

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 all these workouts then…

 

1c) AMRAP the following for 20 min:

800m Run

600m Row or 60 SDHP (20kg/12kg)

40 Target Burpees (15.24cm/6 inches)

 

Score = Total Reps

 

CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 32/20kg

Int1/2/3 – same

Beg1 – 16/10kg; 35 BBF Bps

Beg2 – 12/8kg; 30 Bp SO

TC/Beg3 – 8/5kg; 25 Bp SO

 

USA Equivalents – CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 70/44lb

Int1/2 – same Rx

Beg1 – 35/22lb; 35 BBF Bps

Beg2 – 26/17lb; 30 Bp SO

Beg3 – 17/11lb; 25 Bp So

 

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 6th 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