Featured Image – Throwback to the 2018 Endurade East Cape Champs … Don, Wilma, Hannah and Alwyn recovering after their last WOD! #funtimes

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 – 070722 

 

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) Complete the following complex for Max Load – E2ndMon2ndM for 8 min (4 Rnds)
2 Cleans (any), 1 Jerk (any), 4 Front Squats

 

Score = Load
NB – Clean (any); Jerk (any)

 

CFA LITE Options:
Focus on maintaining great form! Reduce loading as needed!

 

Subs –
See below…

 

then…

 

2) From the rack – Front Squat 30 Reps FT on 50% 1RM

 

Score = Time
NB – You can break as needed but this is for time!

NB – choose level according to load used

 

CFA LITE Options:
Rx – >90/>63kg
Level1 – 86/60kg
Level2 – 81/57kg
Level3 – 79/55kg
Level4 – 77/54kg
Int1 – 72/50kg
Int2 – 68/47kg
Int3 – 65/46kg
Beg1 – 61/43kg
Beg2 – 50/32kg
Beg3 – <36/<22kg

then…

 

3) With a 60/40kg BB AMRAP 5 min of:
5 Hang Power Cleans
5 Push Jerks

 

Score = Total Reps

 

CFA/AFL LITE Options:
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – 47/31kg
Beg1 – 43/27kg
Beg2 – 30/20kg
Beg2 – 20/12kg

 

Substitutions:

Shoulder –
HP Clean – Fine or DL
F/Squat – Fine (out rack if DL above)
Jerk – Extra F/Squat

Back –
Super light from Hang or Back Rehab

Knee –
HP Clean – Fine
F/Squat – Fine or reduce load/depth as needed
Jerk – 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