Featured Image – Alwyn and Coach Eva on Synchro Sandbag Walking lunges at our 2017 East Cape Champs!

REMINDER – 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 
____________________________________________________

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 – 270722 

 

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) Reebok CrossFit Games (Regionals 2018), Event 3 Individuals 

For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
36 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
45 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
54 single-leg squats

 

TC = 13 min

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:
Int1 – 6 M-up, 15m HSW (over 25kg)
Int2 – B/M-up (B/P), 10m HSW, 27-36-45 pistols
Int3 – B/M-up (P/G), 10m HSW or 3 WW, 27-36-45 Ast. Pistols(Ring or P/G)
Beg1 – PU (P/G), RD (P/B), BW (str) 30m/3x Half WW, Lunges
Beg2 – RR (1m/0.5m), Seated P/D (Str), BW (bnt) 30m/3x 1-step WW, 27-36-45 Lunges
Beg2 – RR (0.5/0m), Seated P/D (Bnt), BW (bnt) 30m/3 Worm-W, 21-27-36 Static Lunges

 

Substitutions:

Shoulder –
MU – Rev Grip Strict PU or BOR or RR AND plus Pushups (5 for 1)
HSW – PU Hold Opp shlder taps
Pistols – Fine

Back –
MU – Strict 60% reps Fine OR Rev Grip Strict PU or RR AND Dips
HSW – PU Hold Opp shlder taps
Pistols – Rather Airsquat or Static Lunges

Knee –
MU or PU/Dips – Fine (watch jump-up/drop-off)
HSW – Fine (watch kick-up/down)
Pistols – Rather Lunge even if add load (watch knee position/depth/load)

 

then…

 

2) Complete the following FT (break up as needed but complete each Mvt before moving on):
90 s Front Tuck Lever Hold
90 s Neutral Ring Hold
90 s L-sitting
90 s X-Bridge L
90 s X-Bridge R

 

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:
Int1 – Same as RX
Int2 – 70 sec each
Int3 – 60 sec each
Beg1 – Tuck Hang, Bar Neutral Hold, Tuck Sit, Side B
Beg2 – 1 Leg up T-Hang, Neutral hold (Seated Parr – Str), Tuck Sit (1 ft down), Side B (X-Knees)
Beg3 – Front Bridge, Neutral hold (Seated Parr – Bnt), Tuck Sit (1 ft down), Side B (Knees)

 

Substitutions:

Shoulder/Back
F-TLH – lower levels Lite
N-HR – lower levels Lite
L-sit – lower levels Lite
X-B – lower levels Lite or repeat FBridge

Back –
F-TLH – lower levels Lite
N-HR – lower levels Lite
L-sit – lower levels Lite
X-B – lower levels Lite or repeat FBridge

 

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