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) DB Squat Snatches 2 (Non-Dom, Dominant) – EMOM 10 (Build to a Max Day)

Score = Load (weakest side, note if discrepancy btwn Left vs Right)

CFA LITE Options:
Keep loading so that great form is maintained! Add additional reps if need to remain lighter!

 

Subs –
See below

 

then…

 

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

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

Event 6

For time:

27 chest-to-bar pull-ups
27 dumbbell squat snatches (22.5/15 kg)
18 chest-to-bar pull-ups
18 dumbbell squat snatches (22.5/15 kg)
9 chest-to-bar pull-ups
9 dumbbell squat snatches (22.5/15 kg)

 

Extended Time: 12 Min (Comp TC 8 min)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE CFA Options:
Int1 – 24-16-9 C2B; 20/15kg
Int2 – 21-15-9 C2B; 20/15kg
Int3 – 18-14-9 PU; 20/10kg
Beg1 – 21-15-9 C2B PU (P/G); 15/10kg
Beg2 – 27-18-9 RR (1/0.5m); 10/7kg
Beg3 – 27-18-9 RR (0.5/0m); 7.5/5kg

 

Subs –

Shoulder –
DB Squat Snatch – Squat Clean
C2B/PU – Rev Grip Strict (60%) or RR/BOR

Back –
DB Squat Snatch – Hip Thrusters (2x reps)
C2B/PU – Fine or Rev Grip Strict (60%) or RR

Knee –
DB Squat Snatch – Watch Depth and Load
C2B/PU – 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