Featured Image – From left, Manuella, Zanele and Tara on BB Facing Burpees !

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 
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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 – 300622 

 

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) Practice Handstand Push-ups and Toes to Bar

Score = For Quality

 

then…

 

2) CrossFit Games Semi-Finals – Fittest in Cape Town 2022

https://games.crossfit.com/article/2022-fittest-cape-town-workouts

Event 5

For time:

100 wall balls
15-m handstand walk
75-cal row
15-m handstand walk
50 handstand push-ups
15-m handstand walk
25 toes-to-bars
15-m handstand walk

 

TC = 21 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
WB Home-B sub – 25/15kg Thruster
Row sub – SDHP (20/12kg) 1 cal = 1 Rep
T2B sub – Lying Ft to Hands
Int1 – WB/sub Thr (22.5/15kg); 12m HSW; 40 HSPU
Int2 – WB/sub Thr (22.5/15kg); 10m HSW; 40 (1/2 abm)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 20/12kg; 9m HSW or 3 WW; 40 (2/3 abm)
Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); 3x Half WW; 40 PPU (61cm/51cm); HLR (or Lying F2H)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th (12/8kg); 3x 1-step WW; 40 PPU (51cm/Flr); HKR (or Lying K2H)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)/Th (8/5kg); 3x WormW; 40 PPU (Flr/Kns); Sitting (K2C)

 

Substitutions:

Shoulder –
WB/Thr – Front Squats
WW/HSW – Push-up holds w taps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)
Row – Fine
SDHP – Russ KBS
HSPU – Push-ups or plus push-ups (3 for 1)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
WB/Thr – fine or WB Squats (no throw)
WW/HSW – Push-up top holds w taps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)
Row – Airbike cal
SDHP – from High Hang
HSPU – Push-ups
T2B – F/Bridge (2x reps)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
WW/HSW – Fine (watch kick-up/down) or WW/Half WW or Push-up top w taps Reps/3
Row – Fine or Airbike
SDHP – Fine
HSPU – Fine (watch kick-up/down)
T2B – Fine (watch jump-up/down)

 

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