LAST DAY FOR ECC REGISTRATION!! IT CLOSES TONIGHT AT 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 – 160922 

 

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) Front Squat 5-5-5-5-5 (start 70% 1RM, climb to Max Day)

 

Score = Load

 

then…

 

Repeat from 4 Sept 2020…

2) AMRAP 12 min of the following for Max Reps (BB 45kg/30kg or Home-based 25kg/15kg):

AMRAP 4 min Power Snatch
Rest 1 min
AMRAP 4 min Push Jerk
Rest 1 min
AMRAP 4 min Power Clean

 

Score = Total Load (kg) Moved (kg x reps)

CFA LITE Options:
Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg
Int1 – 40/25kg; 20/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – 30/15kg; 15/10kg
Beg2 – 20/12kg; 12/8kg
Beg3 – 15/8kg; 8/5kg

 

Substitutions:

Shoulder –
PS – P/Clean
PJ – Push-up or Plus Push-ups (3 for 1 on scoring)
PC – Fine

Back –
PS – Light HPC or Hip Lifts (loaded/banded)
PJ – Light Strict Press
PC – Light HPC or Hip Thrusters (loaded/banded)

Knee –
PS – Hang Power Snatch (Knees)
PC – Hang Power Clean (Knees)
PJ – Light Strict Press or PP

 

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