Featured Image – @willmoorad (left) winner of the “Echo Press” 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 – 230822 

 

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) Practice – block HSPU and block PPU

NB – For the b-HSPU – use edge of a block or bumpers and create the appropriate deficit. Likewise for b-PPU – use a 5kg plae (1.5cm) to create a slight deficit 

NB – In this handstand push-up athletes will start by walking up the wall and onto an elevated block.
They must then lower their head off the block to their deficit height without touching their head to the floor, then press back out to the top of their handstand.

Score = For Quality

 

then..

 

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

Mens heat 4 – https://youtu.be/AQiATMBh79w

ECHO RESS adapted for class…

ROW PRESS

For time:

30/25 Echo Bike or 60/50 Row calories
10 block HSPU
20/15 Echo Bike or 40/30 Row calories
10 block HSPU
20/15 Echo Bike or 40/30 Row calories
10 block HSPU
30/25 Echo Bike or -60/50 Row calories

Women: 2-in (5cm) deficit
Men: 3.5-in (9cm) deficit

Time cap: 10 minutes (men), 12 minutes (women)
Extended Class TC – 17 min

NB – use edge of bumper as block for b-HSPU and b-PPU (1.5cm def wih 5kg bumpers)

In this handstand push-up athletes will start by walking up the wall and onto an elevated block.
They must then lower their head off the block to their deficit height without touching their head to the floor, then press back out to the top of their handstand.

 

CFA LITE Options:
Echo Bike (cyclone) sub Row 60/50-40/30-40/30-60/50cal OR 60-40-40-60 SDHP (20/12kg)
Airbike (x1.43 for assaul) sub 43/35-29/21-29/21-43/35cal
Int1 – Rev WW HSPU (Flr)
Int2 – Rev WW HSPU (1/2 abm)
Int3 – Rev WW HSPU (2/3 abm); 20/12kg
Beg1 – b-PPU (61/51cm) 1.5cm def ; 16/10kg
Beg2 – b-PPU (51cm/Flr) 1.5cm def; 12/8kg
Beg3 – b-PPU (Flr/Kns 2x 15kg bmprs) 1.5cm def; 8/5kg

 

Substitutions –
Shoulder –
Airbike – Fine
SDHP – Russ KBS
Row – Fine
b-HSPU / Rev WW HSPU – 25 push-ups or 75 plus push-ups

Back –
Airbike – Fine
SDHP – From High hang
Row – rather airbike
b-HSPU / Rev WW HSPU – 25 push-ups or 75 plus push-ups

Knee –
Airbike – Fine
SDHP – From High hang
Row – rather airbike
b-HSPU / Rev WW HSPU – 25 push-ups or 75 plus push-ups

 

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