Repost from @eastcapechamps instagram… Our 6th @EastCapeChamps in-person Event is back – Registrations open this Friday (22 July)

The Comp Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details at www.eastcapechamps.co.za 
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#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

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 @DVSNgear #DVSNGear #BeyondBasic @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 – 200722 

 

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 Rope Climbing

 

Score = For Quality

 

CFA LITE Options:
Scale and Practice at your appropriate skill level

 

then…

 

2) AMRAP each of the following Mvts for 90 sec, for 3 Rnds:
1- Rope Climbing (6m)
2- Box Jump Overs (61cm/51cm)
3- T2B
4- 1 Arm DB STOH (45kg/30kg)
5- Rest 90 sec

Score = Total Reps
7.5 min per Rnd

 

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1 – RC (4.57m), DB (35/25kg)
Int2 – DB (30/20kg)
Int3 – Half Climbs (no jump), DB (25/15kg)
Beg1 – Rope Pulls-lying to stand (Str), DB (15/10kg), HLR (Lying K2H), BSO (61/51cm)
Beg2 – Rope Pulls-lying to stand (Bnt Hips), DB (10/7.5kg), HKR (Lying K2H), BSO (51/41cm)
Beg3 – Rope Pulls-lying to stand (Bnt Kns/Hips), DB (10/7.5kg), Sit K2C, BSO (41cm)

 

Substitutions:

Shoulder –
RC – Fine or Rev Grip Rope Pull-ups (6 Reps = 1 Climb)
BJO – Fine
T2B – Lying Ft to hands (inv arm on belly)
1 Arm DB STOH – Hang Power Clean or Deadlift sub

Back –
RC – Rev Grip Rope Pull-ups (6 Reps = 1 Climb)
BJO – Box Step-up (reduced Height)
T2B – Front Bridge (3 sec/rep)
1 Arm DB STOH – DB Strict Press

Knee –
RC – Fine but watch jump-up/drop-off
BJO – Fine (reduced Height)
T2B – ine but watch jump-up/drop-off
1 Arm DB STOH – 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