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) Strict Pull-ups (weighted) 3 – EMOM for 10 min (Max Day)

Score = Load

 

CFA Lite – Band as needed – insert 1 as score and make notes!

ECC ATHLETES Recovery – 5-5-5 – Light Banded Pull-ups

 

Substitutions:
Shoulder – RR or BOR
Back – Fine or RR
Knee – Fine

 

then…

 

2) East Cape Champs 2022 – TEAM

RX / INTERMEDIATE / BEGINNER – ECC 2022 – Event 3 – Rebel’s Biathlon
https://eastcapechamps.co.za/2022-workouts/

A) FT:
4km Row – 1km intervals by each Athlete

B) AMRAP 4x 4 min intervals (4 min/athlete) of:
7m Shuttle Run

TC – 16 min

Score A = Time (Time/TC plus 1sec/10 meters missed)

Score B = Sum of 4 athletes Reps

A & B take place simultaneously. Choose your Athlete orders wisely!
Athletes must stop Rowing as the 1 km interval ends, before swopping! If not, 5 Burpee penalty before next athlete starts rowing!

 

CFA LITE Options:
SDHP sub – 20/12kg ; 10m = 1 Rep
Beg1 – SDHP 16/10kg
Beg2 – SDHP 12/8kg
Beg3 – SDHP 8/5kg

ECC ATHLETES – Easy 15 min Bike and Row (RPE -6/10)

 

Substitutions:
Shoulder –
Run – Fine
Row – Fine or
SDHP – Russ KBS

Back –
Run – Bike
Row – rather just cycle

Knee –
Run – Bike
Row – Fine
SDHP – 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 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