FOUR (4 ) DAYS UNTIL THE ECC REGISTRATION CLOSES (16 Sept 2022, 24:00) – Get in on the fun and action and Register now… SCROLL DOWN FOR ALL THE 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 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
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ONLINE WHITEBOARD/COACHING – 120922
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
For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!
Last completed 31 Aug 2020…
1) Complete the following FT:
21-15-9 C2B Pull-ups
100-75-50 DU
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX BOR 27-21-15 reps 50/32kg or 33-27-21 Reps 25/15kg (DB/KB)
Int1 – 18-12-6 C2B or BOR 45/30kg, 22.5/15kg; 90-65-45 DU
Int2 – PU or BOR 40/25kg, 20/15kg; 80-60-40 DU
Int3 – 18-12-6 PU or BOR 35/20kg, 16/12kg; 70-50-35 DU
Beg1 – PU (P/G) or BOR 30/15kg, 15/10kg, SU
Beg2 – RR (1/0.5m) or BOR 20/12kg, 12/8kg, 90-65-45 SU
Beg3 – RR (0.5/0m) or BOR 15/8kg, 8/5kg, 80-60-40 DU
Substitutions:
Shoulder –
C2B – Rev Grip (inv) or RR or BOR (If strict PU 60% reps)
DU/SU – Fine
Back –
C2B – Fine or RR or BOR (If strict PU 60% reps)
DU/SU – Calf Raises (half) or Pulses
Knee –
C2B – Fine or RR or BOR
SU – Calf Raises (half) or Pulses
then…
2) Complete 3 Rnds of the following for Max Reps:
AMRAP 5 min:
Run 600 m
AMRAP Burpee GTOH (25kg/15kg)
Rest 90 sec
Score = Total Reps
(3 x 60 plus Bp GTOH Reps)
10 m = 1 Rep
CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – Run 400m, 12/8kg
Beg3 – Run 400m, 8/5kg
Subs:
Shoulder –
Run – Fine
Burpee GTOH – Burpee (str arms) and Power Clean/DL
Back –
Run – Bike/Sled drag (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep
Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep
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
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