Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

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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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RX, LITE and HOME WOD

 

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

 

1) Yoke Walk 7m – E3rdMon3rdM for 15 min (5 Rnds, Max Day)

Score = Max Loading (Yoke’s mass is 105kg empty)

 

CFA LITE Options:
If you cannot use the yoke, set up a BB with KB dangling from bands – load the BB as needed walking from a rack to a rack!

 

Subs:
Hip Thrusters and Rehab for Back/Knees/Shoulder

 

then…

 

2) East Cape Champs 2022 – TEAM – Event 4 – CrossFit Algoa’s Yoking Around
https://eastcapechamps.co.za/2022-workouts/

RX – Event 4 – CrossFit Algoa’s Yoking Around

M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (50/30kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (50/30kg) (8/7)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

Then …

F1/F2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (50/30kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (50/30kg) (8/7)

TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg

 

INTERMEDIATE – Event 4 – CrossFit Algoa’s – Yoking Around

M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
42m Yoke Walk 6x7m (3 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
28m Yoke Walk 4x7m (2 each)
9 D-Ball Over Yoke (50/30kg) (5/4)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

Then …

F1/F2
FT:
56m Yoke Walk 8x7m (4 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
42m Yoke Walk 6x7m (3 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
28m Yoke Walk 4x7m (2 each)
9 D-Ball Over Yoke (50/30kg) (5/4)

TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg

BEGINNER – Event 4 – CrossFit Algoa’s – Yoking Around

M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (30/20kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (30/20kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (30/20kg) (8/7)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

Then …

F1/F2
FT:
56m Yoke Walk 8x7m (8 Synchro)
27 D-Ball Over Yoke (30/20kg) (14/13)
42m Yoke Walk 6x7m (6 Synchro)
21 D-Ball Over Yoke (30/20kg) (11/10)
28m Yoke Walk 4x7m (2 Synchro)
15 D-Ball Over Yoke (30/20kg) (8/7)

TC – 8 min

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

*Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2)

CFA LITE:

Intermediate (Int1) – Yoke 105kg plus 40kg – 145kg/Yoke Empty – 105kg ; 21-15-9 D-Ball (50/30kg)

BEGINNERS (Beg 1) – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2); D-Ball 27-21-15 (30/20kg)

Beg2 – BB Walk 50kg plus 2x12kg / 30kg plus 2x8kg ; D-Ball 27-21-15 o/Yoke (20/15kg at 160/130cm)

 

Substitutions:

Shoulder –
DU/SU – Fine
WB/Thr – Front Squats
T2B – Lying Ft to Hands but involved arm on belly

Back –
DU/SU – SU or Pulses or Calf Raises (40%)
WB/Thr – fine or WB Squats (no throw)
T2B – Front Bridge (3 sec for 1 rep)

Knee –
DU/SU – SU or Pulses or Calf Raises (40%)
WB/Thr – Banded partial Airsquats (or crab walks)
T2B – Fine (watch jump up and drop-off)

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 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