Featured Image – Crystal on DB Snatches during the CrossFit Games simulated Event “Hat Trick”… good positioning Crystal! 

 

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 – 010922 

 

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 Power Snatch 2 – E90son90s for 8 Rnds (12 min) (Build to a 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) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Snatches (power) (61kg/43kg)
Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

 

CFA LITE Variations:
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 12-11-10-9-8-7-6-5-4-3 on DB Reps on 25kg/15kg
Int1 – 55/38kg; 25/15kg
Int2 – 50/35kg; 22.5/15kg
Int3 – 47kg/32kg; 20/12kg
Beg1 – 40/28kg; 15/10kg
Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO)

 

Substitutions:
Shoulder –
Snatch – Clean (power)
BBF Bps – Str arm Bps

Back –
Snatch – Hang Power Snatch (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

Knee –
Snatch – Low Hang Power Snatch (lighter) with half squat or Hip Thr (2x)
BBF Bps – Str arm Bps

 

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