Featured Image – Thuba, Gavin, Crystal and Michelle on the CrossFit Games exciting Sprint like Event “Hat Trick”, consisting of sprinting, Wall Balls and a heavy DB Snatch!!!!

 

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 – 300822 

 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (70% 1RM)

Score = Load

 

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

 

then…

 

2) Complete 21-15-9-6 of the following FT:
Thruster (30kg/20kg)
Lateral Facing Burpees
Buy-out of: 6 Wall Walks after each Rnd including the last

 

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Lateral Facing Bps – Double Foot takeoff, land anyhow (stepping up allowed)

 

CFA/AFL LITE Options:
Use any Implement (DB/KB/SB/BB)
RX – 30/20kg
T1 (Level 4) – 25/15kg
Int1 – 22.5/15kg
Int2 – 20/12kg; 5 WW
Int3 – 20/12kg; 4 WW
Beg1 – 15/10kg; LF-Bps (Step-O); 4x Half WW
Beg2 – 10/7.5kg; LF-Bps (Step-O); 4x 1 step WW
Beg3 – 7.5/5kg; LF-Bps (Step-O); 4x Worm/Box Walk

 

Substitutions:

Shoulder –
Thruster – Front Squat
LF Bps- Str arm Bps
WW – Opp sh taps (pushup) 27

Back –
Thruster – Lighter or Front Squat or Hip Thrusters
LF Bps- Str arm Bps (step over) or Box Bps
WW – Fine or Opp sh taps (pushup) 27

Knee –
Thruster – Fine or from Hang or Hip Thrusters
Cluster – Lighter or Front Squat or Hip Thrusters
LF Bps- Fine or Str arm Bps (Step Over)
WW – 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