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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ONLINE WHITEBOARD/COACHING – 280922
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) OHS 3-3-3-3-3 (start 80% 1RM, climb to Max Day)
Score = Load
ECC ATHLETES Recovery – 2-2-2 (60% 1RM)
Substitutions:
Shoulder – Front/Back Squat
Back – Lighter but could niggle… rather weighted and banded hip thrusters
Knee – Partial squats OR rather weighted and banded hip thrusters
then…
2) East Cape Champs 2022 – TEAM – Event 5 – Cabal Coffees Wobbly #2
https://eastcapechamps.co.za/2022-workouts/
RX – Event 5 – Cabal Coffees Wobbly #2
Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
18 Synchro C2B PU/ Pull-ups
15 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
15 C2B PU/ Pull-ups
12 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
12 C2B PU/ Pull-ups
9 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 11 min
TC = 11 min
Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min
INTERMEDIATE – Event 5 – Wobbly #2:
Time to complete 60 Synchro OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the Synchro OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
20 Pull-ups – partner dead hang
18 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
20 Pull-ups – partner dead hang
15 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
20 Pull-ups – partner dead hang
12 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 11
TC = 11 min
Score = Time 60 OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min
BEGINNER – Event 5 – Wobbly #2:
Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Ring Rows and Synchro BSO (51cm) are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
Complete 80 OHS FT in the following intervals:
AMRAP Min 1-3:
21 (11/10) Ring Rows (0.5/0m) – partner holds a Push-up (top)
21 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
18 (9/8) Ring Rows (0.5/0m) – partner holds a Push-up (top)
18 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
15 (8/7) Ring Rows (0.5/0m) – Push-up (top)
15 Synchro Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 11 (Beg. Ath’s 1 at a time)
TC = 11 min
Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS
Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min
CFA LITE:
Int2 – INT
Beg1 – BEG
Beg2 – BSO 41cm; RR (0m/plus0.5m); OHS 20/12kg
Substitutions:
Shoulder –
Pull-ups/C2B – Rev grip strict (60% reps) or RR or BOR
Box Jump – Fine
OHS – Front Squats
Back –
Pull-ups/C2B – Rev grip strict (60% reps) or RR
Box Jump – Fine
OHS – Air Squat or Hip Thrusters
Knee
Pull-ups/C2B – Fine (watch jump-up/drop-off)
Box Jump – Fine or reduce height/Step-ups
OHS – Fine – Limit depth and load as needed
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
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