Featured Image – 2022 Fittest Man on Earth, @justinmedeiros34 ,… on the “Up and Over” 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 – 220822 

 

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) Weighted lunge (front rack axle bar) – 4 Steps E2ndMon2ndM for 10 min (5 Rnds, Climb to a Max Day)

 

Score = Max Day (kg)

NB – From floor
NB Practice – Mixed grip and transition to front rack grip during the power clean

Sub’s … see below

 

then…

 

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

UP AND OVER

3 rounds for time:

12 muscle-ups
25 jump-overs (127cm Vault O – 106/76cm BJO – 50cm clearing BJO)
30 GHD sit-ups

Then,
84-ft (25m) weighted lunge (front rack axle bar)

Women: Jump 50-in (127cm) log, 30-in (76cm) box, 20-in Pig (50cm), lunge 125-lb (56kg) axle bar
Men: Jump 50-in (127xm) log, 42-in !106cm) box, 20-in Pig (50cm), lunge 185-lb (84kg) axle bar

 

Time cap: 18 minutes

Score = Time/TC plus 1 sec/rep missed

 

Athletes will complete 3 rounds of the triplet, then lunge with the axel bar to the finish line. Each round, the box jump object and height will change (127cm Vault O – 106/76cm BJO – 50cm clearing BJO).

 

CFA LITE Options:
Rx – 84/56kg; (127cm Vault O – 106/76cm BJO – 50cm clearing BJO)
GHD SU sub W-SU (25/15kg)
Level1 – 10 MU; 80/52kg; 30 GHD SU or W-SU
Level2 – 8 MU; 75/50kg; 27 GHD SU or W-SU
Level3 – 7 MU; 75/48kg; 25 GHD SU or W-SU
Level4 – 6 MU; 70/45kg; 25 GHD SU or W-SU
Int1 – 6 B-MU; 65/45kg; 127cm Vault O – 76/61cm BJO – 50cm clearing BJO; 20 GHD SU or W-SU (25/15kg)
Int2 – 6 B-MU (R/B); 63/42kg; same I1; 18 GHD SU or W-SU (20/12kg)
Int3 – 6 B-MU (B/P); 60/40kg; same I1 except 61/51cm BJO; ; 15 GHD SU or W-SU (15/10kg)
Beg1 – 12 C2B PU (P/G), 12 PU (ts/kns,ts); 50/32kg; 76cm Vault O (no sit)- 61/51cm Step-O – 1.24m/1m Broad-J; W-SU (15/10kg)
Beg2 – 12 RR (1.5/1m), 8 PU (ts)/12 (kns); 40/25kg; 76cm Vault O (can sit)- 51cm Step-O – 1m/0.7m Broad-J; W-SU (10/7kg)
Beg3 – 12 RR (1/0.5m); 12 PU (kns)/8 PU (kns); 30/20kg; 76cm Vault O (can sit)- 51cm Step-O – 0.7/0.5m Broad-J or B-step; W-SU (7/2.5kg)

 

Substitutions:
Shoulder –
R-MU – Fine or Rev Grip S-PU or RR or BOR
Push-ups – Fine (narrow) or Plus push-ups
BJO – Fine
GHD SU – Fine (inv arm on belly)
FR Lunge – Fine

Back –
R-MU – Rev Grip S-PU or RR
Push-ups – Fine
BJO – Box Steo-O (reduce height)
GHD SU – Front Bridge (2x reps in seconds)
FR Lunge – Lighter or hip thrusters

Knee –
R-MU – Fine (watch jump-up/down)
Push-ups – Fine
BJO – Fine or BSO or reduce height
GHD SU – Fine
FR Lunge – Fine or Lighter if need

 

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