Featured Image – Throwback to the 2017 East Cape Champs … RX Individuals on The Beach Event … ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

 

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 – 250722 

 

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) Event 1 of 2016 Regionals of the Reebok CrossFit Games 

Complete for Time:
10 squat snatches (185/135 lb. i.e. 84kg/61kg), by 2:00
8 squat snatches (205/145 lb. i.e. 93kg/66kg), by 4:00
6 squat snatches (225/155 lb. i.e. 102kg/70kg), by 6:00
4 squat snatches (245/165 lb. i.e. 111kg/75kg), by 8:00
2 squat snatches (265/175 lb. i.e. 120kg/79kg), by 11:00

Time cap: 11 minutes

Score = Time/TC plus 1 sec/rep missed
CFA Class … note where you fall out for scoring purposes but then continue as far as you can until TC of 11 min

 

LITE Options:
Take % below for all lifting loads
Level 1 – 90% of RX
Int1 – 80% of RX
Int2 – 70% of RX
Int3 – 60% of RX
Beg1 – 50% of RX
Beg2 – 40% of RX

 

Subs:
Shoulder – Squat Clean

Back – Back Rehab (or Hip Thrusters)

Knee – Limit depth and load as needed

 

then…

 

2) Progression from last week…

EMOM for 12 min:
Min 1 – 5 Strict C2B Pull-ups (weighted)
Min 2 – 5 Strict Ring Dips (weighted)

 

Score = Max Load (sum of heaviest load for each)

 

CFA LITE Variations:
Int1/2/3 – same
Beg1 – C2B PU (assist), RD (assist)
Beg2 – 30 RR (walk feet forward), 30 Seated P/Dips (load weight lap)
LITE Scores – Beg1,2,3 simply put 1 and note what used and select appropriate level

 

Substitutions:

Shoulder –
PU – Rev Grip Strict PU or BOR or RR
Dips – plus Pushups (3 for 1)

Back –
PU – Fine but BW
Dips – Fine but Body Weight

Knee –
PU – Fine
Dips – 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