Featured Image – @guimalheiros162 on the “Hat Trick” Event at the 2022 CrossFit Games – he was the only athlete to complete the entire event in under 4 minutes!!!!! (Image courtesy of CrossFit, 

 

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 – 250822 

 

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) TNG DB Squat Snatch 2 – E90son90s for 8 Rnds (12 min) (Build to a Max Day)
NB – Left then Right

 

Score = Max Load

 

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

 

Substitutions:

See below

 

then…

 

2) Coaches run 2 heats so 1 group works while the other rests!

CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Event – https://youtu.be/YdTkNq0wi-o

 

HAT TRICK
3 rounds for total time of:
60m Sprint
20 wall-ball shots
6 dumbbell snatches
40m Sprint

Rest 4 minutes between rounds

Women:
14-lb ball (6.3kg) to 11 ft (336cm)
Snatch 70-lb (32kg) DB

Men:
20-lb ball (9.1kg) to 12 ft (366cm)
Snatch 100-lb (45kg) DB

9ft – 275cm (Usual ladies RX) I.e. 61cm higher
10ft – 305cm (Usual men RX) I.e. 61cm higher

Time cap: 2 minutes per round, then 4 minutes rest
Total Time – 14 min (per heat)

The athlete’s score will be their combined time from each round. Athletes must alternate arms on the dumbbell snatches.
Snatch – are Squat Snatches

This event will be performed in two overlapping heats, with the one heat working during the other heat’s rest period.

CFA LITE Options:
30/20kg Thruster – HB sub WB
Rx – 45/32kg; Note higher WB (366/336cm)
12ft – 366cm
11ft – 336cm
10ft – 305cm
9ft – 275cm
8ft – 275cm
Level1 – 40/30kg
Level2 – 40/30kg
Level3 – 35/25kg
Level4 – 35/25kg
Int1 – 30/20kg; WB/sub Thr (25/17kg)
Int2 – 30/20kg; WB/sub Thr (25/17kg)
Int3 – 25/15kg; WB (9.1/6.3kg, 11ft/10ft lower height) OR Th 22.5/15kg
Beg1 – 20/15kg; WB (6.3/4.5kg, 11ft/10ft) OR Th (20/12kg)
Beg2 – 15/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg3 – 10/7kg; WB (6.3/4.5kg, 9ft/8ft) OR Th (10/7kg)

 

Substitutions:

Shoulder –
WB/Thr – Front Squats
Sprint – Fine
DB Snatch – DB Clean

Back –
WB/Thr – fine or WB Squats (no throw)
Sprint – Fine
DB Snatch – Hip Thruster

Knee –
WB/Thr – Limit load and depth or Banded partial Airsquats
Sprint – Fine
DB Snatch – Fine (limit load and depth)

 

 

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