Featured Image – @tiaclaire01 … 6 x Fittest Women on Earth winning the Shuttle to Overhead Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

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 – 180822 

 

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) Jerk (Push or Split or combo) – E90son90s for 8 Rnds (12 min) (Build to a Max Day)

Score = Max Load

 

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

 

Substitutions:

See below

 

then…

 

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Mens heat 2 https://www.youtube.com/watch?v=l1ts8I6OUY0

 

SHUTTLE TO OVERHEAD

From 0:00-2:00 (2 minutes)
Run 400 m (8x 50m)
Max jerks

Rest 1 minute

From 3:00-6:00 (3 minutes)
Run 600 m (12x 50m)
Max jerks

Rest 2 minutes

From 8:00-12:00 (4 minutes)
Run 800 m (16x 50m)
Max jerks

Women: 200 lb (90kg)
Men: 300 lb (136kg)
NB – From Jerk Blocks or from Rack

Time cap: 2, 3, 4 minutes
End – 12 min

Score A – Total Times for Runs/1sec per 10m missed
Score B – Total Jerk Reps

 

In each round, athletes will perform the run then complete as many jerks (shoulder-to-overheads) as possible in the time remaining. This will be scored as two separate 100-point events. Shuttle to Overhead A will be the athlete’s total time to complete the 3 runs. Shuttle to Overhead B will be the total number of jerks completed across the 3 rounds.
Presented by O2

 

CFA LITE Options:
Rx – 136/90kg ; Scaling Guideline 85% of 1RM
Level1 – 122/81kg
Level2 – 116/77kg
Level3 – 109/72kg
Level4 – 102/68kg
Int1 – 95/60kg; RX Run
Int2 – 85/55kg; 300m-500m-700m Run
Int3 – 75/50kg; 300m-500m-700m Run
Beg1 – 65/40kg; 250m-400m-600m Run
Beg2 – 45/30kg; 200m-300m-500m Run
Beg3 – 35/20kg; 150m-250m-350m Run

 

Substitutions:

Shoulder –
Run – Fine
Jerks – Hang Power Cleans

Back –
Run – Fine or Airbike 2.5x distance
Jerks – Max Strict HSPU/Piked Push-ups or push-ups

Knee –
Run – Fine or Airbike 2.5x distance
Jerks – 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