Featured Image – Ladies on the “Rinse ‘n Repeat” Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc). Today we substitute this out with our own variant for the class… “Run n’ Repeat”.

 

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 
____________________________________________________

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 – 240822 

 

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) 5 KB Swing (USA) – E2ndMon2ndM for 10 min (5 Rnds, Climb to 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 8 RINSE ‘N’ REPEAT – https://youtu.be/14mUvU4MEBY

 

Adapted for the Box … RUN ‘N’ REPEAT

Every 2 minutes:

300m Run
8 KB Swing, Adding 2 reps each round for 6 rounds, then AMRAP Rnd 7 and 8.

Rnd 1 – 8 Reps
Rnd 2 – 10 Reps
Rnd 3 – 12 Reps
Rnd 4 – 14 Reps
Rnd 5 – 16 Reps
Rnd 6 – 18 Reps
Rnd 7 – Max Reps
Rnd 8 – Max Reps

 

Time cap: 2 minutes per round, 8 rounds

Score = Total Reps

(Run reps plus KB Swing Reps – if you do not make the designated KBS reps, continue but appropriately adjust your score for the missed reps!)
10m Run = 1 Rep

 

CFA LITE Options:
KB Swings (32kg/24kg)
Int1 – 24/20kg
Int2 – 24/20kg
Int3 – 24/20kg
Beg1 – 250m Run; 20/12kg
Beg2 – 200m Run; 16/10kg
Beg3 – 150m Run; 8/5kg

 

Substitutions –
Shoulder –
KBS – Russ KBS
Run – Fine

Back –
KBS – From High hang (lighter)
Run – Airbike (2.5x dist)

Knee –
KBS – From High hang (if need)
Run – Fine or Airbike (2.5x dist)

 

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