Featured Image – Lindsay on some sled pulling at the Endurade East Cape Champs Beach event in 2018!! See below for our next EECC event dates…

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 – 050722 

 

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) AMRAP 12:
21 KB Swings (24kg/16kg)
15 Box Jump Overs (61cm/51cm)
9 Strict HSPU

 

Score = Total Reps

 

CFA LITE Options:
Use KB or closest DB loading
Int1 – 24kg/16kg; 7 S-HSPU
Int2 – 24kg/16kg; 9 S-HSPU (1/2 abm)
Int3 – 20kg/12kg; 9 S-HSPU (2/3 abm)
Beg1 – 16kg/10kg; BSO (61/51cm); PPU (61/51cm)
Beg2 – 12kg/8kg; BSO (51/41cm); PPU (51cm/Flr)
Beg3 – 8kg/5kg; BSO (41/30cm); PPU (Flr/Kns on 2x15kg Bmpr)

 

Substitutions:
Shoulder –
KBS – Sub with Russian KBS
BJO/Bps – Fine
S-HSPU – Push-ups or Plus PU (3x reps)

Back –
KBS – Lighter or Hip Thrusters
BJO/Bps – Step-O, Reduce Height as needed
S-HSPU – Push-ups

Knee –
KBS – Fine
BJO/Bps – Fine or Step-O, Reduce Height as needed
S-HSPU – Fine (watch kick-up/down)

 

then…

 

2) AMRAP 9:
2 (1e) Turkish Get-ups (32kg/24kg)
8 (4e) Turkish Get-up Sit-ups (32kg/24kg)
16 (8e) Single-leg Hip Lifts

 

Score = Total Reps

 

CFA LITE Options:
Use KB or closest DB loading
Level3 (T1) – 28kg/12kg
Int1 – 24kg/16kg
Int2 – 24kg/16kg
Int3 – 20kg/12kg
Beg1 – 16kg/10kg
Beg2 – 12kg/8kg; Hip Lift (dble)
Beg3 – 8kg/5kg; Hip Lift (dble)

 

Substitutions:
Shoulder –
TGU – non-involed only or 3 x reps in lunges (weight in hand or on shlder)
TGU SU – non-involed only then Side Bridge on Inv side 10x reps i.e. 20 sec
Single/Double-legged Hip Lift – Fine

Back –
TGU – lighter (i.e. even at Body weight)
TGU SU – lighter (i.e. even at Body weight) or Front Bridge (30 sec)
Single/Double-legged Hip Lift – Fine (stick to double leg if need)

Knee –
TGU – Fine or TGU Sit-up plus 2 x weighted airsquats
TGU SU – Fine
Single/Double-legged Hip Lift – Fine

 

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