Featured Images – Throwback to the 2018 East Cape Champs … Rob, from The Movement Lab on Handstand Pushups … scroll down for more info on this years competition!! 

 

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 

 

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ONLINE WHITEBOARD/COACHING – 140722 

 

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) Deficit Strict HSPU – Find Max Depth (cm) for 5 Reps (5 RM)

Score = Depth (cm)

 

CFA LITE Options:
Keep depth so that great form can be maintained!
Rx, Int1-3 – same
Beg1 – Depth off 61/51cm box
Beg2 – Depth off Flr
Beg3 – depth off 2x 15kg Bmprs

 

Sub’s –
Shoulder:
Def S-HSPU – Push-ups or Plus Push-ups plus Shlder Rehab

Back:
Def S-HSPU – Fine or Strict Press DB

Knee:
Def S-HSPU – Fine (Watch kick-up/down)

 

then…

 

2) LEGLESS ANIMAL 1:
Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 7 Strict HSPU

 

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – 130 m on 25kg/15kg
NB – Use your available load!

Equip:
DB/KB/Back Pack/Other object that can be held in the front rack position

 

CFA LITE Options:
Rx – DB/KB/BP – 130 m on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 5/4 S/HSPU
Int2 – 53/34kg; 22.5/15kg; 1/2 Abmt
Int3 – 50/32kg; 20/12kg; 2/3 Abmt
Beg1 – 45/30kg; 15/10kg; PPU (61/51cm)
Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr)
Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns)

 

Substitutions:
Shoulder –
HSPU – Push-ups/Plus-pushups (3 for 1)
Lunge – Fine or Farmers Walk lunge

Back –
HSPU – fine/PPU/Push-ups
Lunge – Body weight lunges OR Hip Thrusters (loaded and banded)

Knee –
HSPU – Fine but watch kick-up
Lunge – Hip Thrusters (loaded and banded)

 

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