TWO (2 ) 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 

#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 – 140922 

 

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) Masters Legend Comp 2020 https://competitioncorner.net/events/3712/

Workout 2:

For Time (16 Min Cap):
36.56m (120′) Single DB Overhead Lunge (22.5kg/15kg)
10 Hang Squat Cleans (61kg/43kg)
24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)
8 Hang Squat Cleans (84kg/56kg)
24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)
6 Hang Squat Cleans (102kg/70kg)
24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)
4 Hang Squat Cleans (115kg/79kg)
12.19m (40′) Single DB overhead Lunge (22.5kg/15kg)
2 Hang Squat Cleans (129kg/88kg)

 

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

*Please see scorecard for weights, scaling, & tiebreaker information*
Walking Lunge 1 length – 6.1m (20 ft)
If you cannot walk – 1 Rep = 1 Step = 1 m
NB – SEE SEPERATE HOME-BASED WOD BELOW

 

CFA LITE Options:
Int1 – 22.5/15kg; 30-40-61-84-102kg/15-25-43-56-70kg
Int2 – 22.5/15kg; 25-35-50-75-90kg/15-20-40-50-60kg
Int3 – 20/12kg; 20-30-45-60-75kg/15-18-30-40-50kg
Beg1 – 15/10kg; 20-25-35-45-60kg/15-15-18-30-40kg
Beg2 – 12/8kg; 20-20-30-40-50kg/8-12-15-20-25kg
Beg3 – 8/5kg; 20-20-20-30-40kg/8-8-12-15-18kg

 

HOME-BASED WOD – Workout 2:

For Time (16 Min Cap):
36.56m (120′) Single DB Overhead Lunge (25kg/15kg)
21 Hang Squat Cleans (25kg/15kg)
24.34m (80′) Single DB Overhead Lunge (25kg/15kg)
18 Hang Squat Cleans (25kg/15kg)
24.34m (80′) Single DB Overhead Lunge (25kg/15kg)
15 Hang Squat Cleans (25kg/15kg)
24.34m (80′) Single DB Overhead Lunge (25kg/15kg)
12 Hang Squat Cleans (25kg/15kg)
12.19m (40′) Single DB overhead Lunge (25kg/15kg)
9 Hang Squat Cleans (25kg/15kg)

 

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

*Please see scorecard for weights, scaling, & tiebreaker information*
Walking Lunge 1 length – 6.1m (20 ft)
If you cannot walk – 1 Rep = 1 Step = 1 m
Please see below for our Home-Based WOD

 

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg

 

Substitutions:

Shoulder –
DB OH Lunge – FR Lunge
HC – Fine or DL and FS

Back –
DB OH Lunge – BW W/Lunge (double reps/dist)
HC – Hip Thrusters (3 for 1 rep)

Knee –
DB OH Lunge – Static Lunge or Single-legged Hip lift
HC – Hang Power Clean (partial Squat)

 

then…

 

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Push-ups
Sit-ups

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1/2/3 – same
Beg1 – 7-7-6-6-5-4-3-2-1-1 on PU and SU
Beg2 – 7-7-6-6-5-4-3-2-1-1 PU and Women PU (kns)
Beg3 – 7-7-6-6-5-4-3-2-1-1 PU (kns)/Crunchies

 

Substitutions:

Shoulder –
PU – Fine or Plus Pushups (3 for 1)
SU – Fine (Inv arm on belly)

Back –
PU – Fine
SU – F/Bridge (3 sec per rep)

Knee –
PU – Fine
SU – 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