Featured Image – The Alpaca Event … @justinmedeiros34 and @samuelkwant 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 – 270822 

 

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 Rope Climbing and Sled Pushing

Score = For Quality

 

then…

 

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Men’s Even – https://youtu.be/mH6qjVc5Dyg

THE ALPACA
For time:

126-ft (38.4m) sled push, decreasing in load (12.8m)
2 legless rope climbs*
20 kettlebell clean and jerks (32kgx2/24kgx2)
42-ft (12.8m) sled push with 2 KBs
2 legless rope climbs*
15 kettlebell clean and jerks (32kgx2/24kgx2)
42-ft (12.8m) sled push with 4 KBs
2 legless rope climbs*
10 kettlebell clean and jerks (32kgx2/24kgx2)
42-ft (12.8m) sled push with 6 KBs

Women: Six 24-kg kettlebells
Men: Six 32-kg kettlebells

*Rope climbs (4.57m) removed due to weather conditions (DO FOR CLASS).
NB – For class use Bmprs for load on sleds not KB
KB CJ from hang
M – Sled (35kg) plus 192kg (32kgx6) 12.8m, Sled (35kg) plus 128kg (32kgx4) 12.8m, Sled (35kg) plus 64kg (32kgx2) 12.8m
W – Sled (35kg) plus 144kg (24kgx6) 12.8m, Sled (35kg) plus 96kg (24kgx4) 12.8m, Sled (35kg) plus 48kg (24kgx2) 12.8m

Athletes will start with a sled loaded with 6 kettlebells. They will progress down the field, unloading pairs of kettlebells as they go.
Once to the other side, they will complete 2 rope climbs and then 20 kettlebell clean and jerks with the first pair. They will then load the kettlebells into the sled and push it down field to the second pair of kettlebells. After going back for 2 more rope climbs, they’ll do 15 clean and jerks, load the sled, and continue down field. After 2 more climbs and 10 clean and jerks with the third pair of kettlebells, they’ll push the fully loaded sled to the finish line.

Time cap: 18 minutes (Class cap 22 min)

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:
Prowler High Bar push (mid heigh)
RX class Sl 35kg, 120/65kg-100/50kg-80/40kg
Int1 – Sl 35kg, 100/50kg-80/40kg-60/30kg; 1.5 LL-RC; 28×2/20x2kg
Int2 – Sl same I1; 3x Half LL-RC – no jump; 24×2/16x2kg
Int3 – Sl same I1; 12x LL R-PU or 2x 2 Pulls RC(no jump); 24×2/16x2kg
Beg1 – Sl 35kg, 80/40kg-60/30kg-50/20kg; 12 R/Pulls–Ly2Stand (hips/legs str); 16kgx2/12kgx2
Beg2 – 12 R/Pulls–Ly2Stand (legs str); 12kgx2/8kgx2
Beg3 – Sl 35kg, 50/20kg-40/10kg-30/0kg; 12 R/Pulls–Ly2Stand (squat); 8kgx2/5kgx2

 

Subs:

Shoulder –
RC – Fine or Scaled
Sled – Fine (harness if need)
KB CJ – Clean onl (add 40% exra reps)

Back –
RC – Fine (watch drop-off) or scaled
Sled – Fine (harness if need)
KB CJ – Hip Thrusters

Knee –
RC – Fine (watch drop-off)
Sled – Fine
KB CJ – Fine

 

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