Featured Image – Thuba on Legless Rope Climbs as we hit the 2022 Fittest in Cape Town CrossFit Games Semi-Final Workouts!!!

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 280622 

 

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  

 

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

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

 

1) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

 

Event 1

For time:

1,000-m SkiErg – Class Sub – 1000m Row or 100 SDHP (20kg/12kg)

Then,

5 rounds for time:
100-m swim – Class Sub – 400m Run
20 alternating bear hug forward lunges with slam ball (50/30 kg)

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

 

NOTE:
Row Class Sub – 1000m Row or 100 SDHP (20kg/12kg)
Swim Class Sub – Run 400m
Slam Ball Class Sub – Sandbag 18 lunges on 60/40kg OR 20 Front Rack Walking Lunge (50/30kg)
Lunge – can Walk step or remian on spot

 

CFA LITE Options:
Home-Based sub 25kg/15kg – 25 lunges
SDHP (20/12kg)
Int1 – 45/30kg, 22.5/15kg
Int2 – 40/25kg, 22.5/15kg
Int3 – 40/25kg, 20/12kg
Beg1 – 35/20kg, 15/10kg; SDHP (16/10kg)
Beg2 – 350m Run, 30/15kg, 12/8kg; SDHP (12/8kg)
Beg3 – 4 Rnds-300m Run, 20/10kg Static Lunge (use 1-2 abmat if needed on rear knee), 8/5kg Static Lunge; SDHP (10/5kg)

 

Substitutions:

Shoulder –
Row – Fine
SDHP – Russ KBS
Run – Fine
SB or FR lunge – Fine or DB Farmer Carr lunge

Back –
Row – Airbike (2.5x dist)
SDHP – Fine from hang (reduced load)
Run – Airbike (2.5x dist)
SB or FR lunge – Hip Thrusters

Knee –
Row – Fine or Airbike (2.5x dist)
SDHP – Fine
Run – Fine or Row or Airbike (2.5x dist)
SB or FR lunge – Fine or Front Squats (similar load and reps – reduce these and depth as needed)

 

then…

 

2) FT – 4 min L-sit

 

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

 

Subs:

Shoulder –
L-sit – Fine or FBridge

Back –
L-sit – Fine or FBridge

Knee –
L-sit – Fine or FBridge

 

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 CLICK HERE for all the info OR alternatively 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