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 

#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 – 300922

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

 

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

 

1) Hang Snatch, Snatch – E90sOn90s for 9 min (6 Rnds, Max Day)

Score = Load

 

CFA LITE:
Keep loading so that great form and positioning is maintained!

 

then…

 

2) East Cape Champs 2022 – TEAM – Event 6 – Milltrans – The Need for Speed

https://eastcapechamps.co.za/2022-workouts/

 

RX – Event 6 – Milltrans – The Need for Speed

M1/2
Complete Couplet FT:
50-40-30-20-10 Synchro DU (To work partner – DU)
10-8-6-4-2 Squat Snatch (70-80-90-100-110kg)/(40-50-55-60-65kg)

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

2 min Transition
F1, F2 Go…

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

Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m

 

INTERMEDIATE – Event 6 – Milltrans – The Need for Speed

M1/2
Complete Couplet FT:
30-25-20-15-10 Synchro DU (To work partner – SU or DU)
10-8-6-4-2 Squat Snatch (45-55-65-75-85kg)/(20-30-40-45-50kg)

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

F1, F2 Go…

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

Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m

BEGINNER – Event 6 – Milltrans – The Need for Speed

M1/2
Complete Couplet FT:
50-40-30-20-10 Synchro SU (To work partner – SU)
10-8-6-4-2 Squat Snatch (20-30-40-50-60kg)/(12-15-20-25-30kg)

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

F1, F2 Go…

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

Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m

 

CFA LITE:
Level4 – 45-35-25-15-10 Synchro DU(partner DU); 60-70-80-90-100kg/20-30-45-55-65kg
Int2- INTERMEDIATE – 30-25-20-15-10 Synchro DU(partner SU/DU); 45-55-65-75-85kg/20-30-40-45-50kg
Beg1 – BEGINNER – 50-40-30-20-10 Synchro SU (partner – SU); 20-30-40-50-60kg/12-15-20-25-30kg
Beg2 – 50-40-30-20-10 Synchro SU (partner – SU); 20-30-40-45-55kg/9-12-15-20-25kg

 

Substitutions:
Shoulder –
Snatch – Cleans
DU/SU – Fine

Back –
Snatch – Airbike 25-20-15-10-5 cal
DU/SU – Calf Pulses

Knee
Snatch – Fine or luimit depth and load
DU/SU – Fine or Calf Pulses

 

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