Featured Image – Sandbag Ladder winners @dellespeegle and @guimalheiros162 at the 2022 CrossFit Games (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 – 260822 

 

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

Event SANDBAG LADDER – https://youtu.be/xQ9ees2pUpU

Class substitute – POWER CLEAN LADDER -E2ndMon2ndM for 25 min
1-rep-max ground-to-shoulder

Men:
109-113-118-123-127-132-136-141-145-150-154-159kg

Women:
73-77-82-86-91-95-100-104-109-113-118-123kg

Athletes will work their way through a series of progressively heavier sandbags, lifting the bag to their shoulder.

If scaling – Start on 70% of your 1RM – Men add 2-5kg per Round until failure!

Score = Max Load (kg)

 

Subs –

Shoulder –
Fine

Back –
Back Rehab work

Knee –
Fine or limit load as needed

 

then…

 

2) Take 15 min to Practice Handstand Walking

 

Score = Max Distance
1m = 1 Rep

 

LITE Options:
Practice Kickup to handstand, Box Walks, Wall Walks (1 step, Half, 3/4, Full)
Only HS Walking scores today; for Beg options or those walking less than 1m, put in 1 and make notes!
Beg1 – Half WW
Beg2 – 1 Step WW
Beg3 – Box Walk/Worm Walk

 

Substitutions:
Shoulder –
HSW/WW – Push-u Hld opp shoulder taps (9 reps per WW)

Back –
WW – Fine or Worm Walk or Push-ups
HS Walk – Fine (watch kick-up/down) or Plus Push-ups (3x meter)

Knee –
WW – Fine
HS Walk – Fine (watch kick-up/down)

 

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