Featured Image – Repost from @crossfitgames instagram … Click here to view all the info on instagram on how to watch the CrossFit Games and Click here for the schedule (website) … that is currently broadcasting (Wednesday to Sunday this week)!!

 

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 

#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

 

ONLINE WHITEBOARD/COACHING – 050822 

 

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) Wall Walks (Chamelion) – take 30 sec to complete 1 Wall Walk (15 sec up/15 sec down), rest 30 sec – EMOM 10 min

 

Score = Reps out of 10 (for a rep to count you must take 30 sec from floor to floor, no faster)

CFA LITE:

Beg 1 – Half WW

Berg2 – 1 Step-WW

Beg3 – Worm W (all slow motion – 30 sec per rep)

then…

 

2) In Teams of 5, in Indian File, AMRAP for 18 minutes:
7m Sled Push (30kg Plus 30kg/10kg)
7m Sled Pull – Seated Rope (30kg Plus 30kg/10kg)
7 Box Jumps (61cm/51cm)
7 Cal Airbike OR Row or Ski Erg
7 Burpees…then fall into line for next sled push
NB – 1st to finish burpees falls next in line to allow for overtaking!

 

Score = Total meters, reps and cal

 

CFA LITE Options:
Int1/2/3/Beg1 – same
Beg2/3/TC – Sled (30kg plus 20/5kg)

 

Substitutions:

Shoulder –
Sled Push – Harness pull
Sled Pull – Fine
BJ – Fine
AB/Row/SE – Fine (watch SE – no higher than shlder)
Bps – Str arm Bps

Back –
Sled Push – Fine
Sled Pull – Fine
BJ – Box step over
AB/Row/SE – Airbike/bike
Bps – Str arm/table Bps

Knee –
Sled Push – Fine
Sled Pull – Fine
BJ – Box step over
AB/Row/SE – Fine
Bps – 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