Featured Image – Some “odd object type” training by changing the orientation of the barbell and working together in pairs, on a fun team workout!!!

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 
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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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 010822 

 

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) Team Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

In Teams of 4 – BIG CHIPPER

For time, working in pairs:
50 cheese curd cleans
50 box jump-overs
50 team axle-bar deadlifts
50 synchro GHD sit-ups
12 burpee Snail jump-overs
30 synchro GHD sit-ups
30 team axle-bar deadlifts
30 box jump-overs
30 cheese curd cleans

♀70-lb. (32kg) curd, 30-in. (76cm) box
♂100-lb. (45kg) curd, 36-in. (91cm) box
♀♂ 715-lb. (324kg i.e. 81kg e) deadlift (1 bar)

 

TC – 30 min (25 min actual TC)

Score = Time/TC plus 1 sec/rep missed

 

AFL If Alone – Halve reps for all, except DL (use half DL values below for 1 fat bar)

Notes
Work in M/M and F/F pairs, all at the same time!
Teams will advance after 25 reps of each exercise on the way down and after 15 reps on the way back.

 

LITE Options:
Class subs: Cheese Curd Cl – Bumpers strapped together (RX 25kg,20kg / 2x15kg) ; DL (M/F Pairs) – 2 x Fat Bars 157kg/bar(94kgM, 63W sides) ; Bpe Snail JO – Bpe Vault/O (122/102cm)
Int1 – CCC 40/25kg, DL 145kg(84/56kg), Situp (20/10kg)
Int2 – same-Bp BJO 76/61cm
Int3 – same-CCC 35/20kg, DL 125kg(72/48kg), Situp (10/5kg)
Beg1 – CCC 30/20kg, DL 105kg(60/40kg), BJO 61/51cm, Situp (5/2.5kg), BpeVO (102/76cm)
Beg2 – CCC 20/10kg, DL 75kg(42/28kg), BSO 51cm, Situp, BpeVO (61cm)

 

Substitutions:
Shoulder –
Cheese curd cleans – Fine or CC DL
BJO – Fine
Axle-bar deadlifts – Fine
GHD/sit-ups – Fine (inv on belly)
Burpee Snail jump-overs – str arm bp

Back –
Cheese curd cleans – Hip thr
BJO – B-SO
Axle-bar deadlifts – Airsquat (2x reps)
GHD/sit-ups – F/Bridge (3x reps)
Burpee Snail jump-overs – str arm bps or table bps

Knee –
Cheese curd cleans – Fine
BJO – Fine or B-SO (adjusCheese curd cleans – Hip thr
BJO – B-SO
Axle-bar deadlifts – Airsquat (2x reps)
GHD/sit-ups – Fine
Burpee Snail jump-overs – str arm bps or table bps adjust height

 

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