Our 6th @EastCapeChamps in-person Event is back for 2022! Catch the action at 23A Frank Street – Entrance R30/day Adults and R20/day Kids <13 yrs or get a discounted weekend pass at the door on Friday!

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 oach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) AMRAP the following for 12 min:
Min 1 – Strict Dips (Ring/Bench)
Min 2 – Wall Balls (10kg/6.3kg)

 

Score = Total Reps

 

CFA LITE Options:
RX – WB sub 150 Thr (25/15kg)
Int1 – SD; WB/sub Thr (22.5/15kg)
Int2 – SD; WB/sub Thr (22.5/15kg)
Int3 – SD (R/B); WB (9.1/6.3kg, 9ft/8ft)/Th 20/12kg,
Beg1 – SD Bar/Rings (B/P) or SD Jumpup, lower dwn; (6.3/4.5kg, 9ft/8ft)/Th (12/8kg)
Beg2 – SPD (str); (6.3/4.5kg, 9ft/8ft)/Th (12/8kg)
Beg3 – SPD (bnt); (6.3/4.5kg, 8ft/7.67ft) OR Th (8/5kg)

 

Sub’s
Shoulders –
SD – Push-ups or Plus PU (3 for 1)
WB – Fine or WB Squats

Back –
SD – Fine
WB – WB Squats or Air Squats

Knees –
SD – Fine
WB – Fine (limit depth/load as needed)

 

then…

 

2) Turkish Get-ups (24kg/16kg) – AMRAP 12 min, but everytime you Rest/Change hands/put the DB down on the floor complete 4 DB Facing Burpees

 

Score = Total Reps

 

LITE Options:
Keep loading at a level, so that great form is maintained!
DBF Bps – approx 2 foot take-off, land any how
Int1/2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg; Bp SO
Beg2 – 12/8kg; Bp SO
Beg3 – 8/5kg; Bp SO

 

Sub’s
Shoulders –
AMRAP 10 Sit-ups (same load chest/belly), 10 Lunges (same load – but held where can)
DBF Bps – Str arm

Back –
go lighter or AMRAP same as for knees
DBF Bps – Box Bps

Knees –
AMRAP 10 Sit-ups (same load chest/belly), 10 Hip Thrusters (same load – but held where can)
DBF Bps – 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