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 – 011022

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) East Cape Champs 2022 – TEAM – Event 2 – Kriek Kreates – Call a Friend – Sprint Chipper

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

RX – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper)

Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)

Each complete 1 Rnd of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Bar Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

 

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

 

INTERMEDIATE – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper):

Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
15 T2B
15 HSPU (1x abmat riser / HSPU (2x abmat riser)
9 Pistols (Alt.)
6/3 C2B Pull-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

 

BEGINNER – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper):

Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
21 Hanging Knee Raises
15 Push Press (40kg/25kg)
9 Goblet Squat (24kg/16kg)
21 Ring Rows (1m/0.5m)
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

 

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

 

CFA LITE:
Level4 – Same as RX but 15 Def HSPU (5cm/1.5cm)
Int2 – INTERMEDIATE – 15 T2B, 15 HSPU (1/2 abm); 9 Pistols; 6/3 C2B PU
Beg1 – BEGINNER – 21 HKR; 15 PP (40/25kg); 3 Goblet Squ (24/16kg); 21 RR (1/0.5m)
Beg2 – 21 HKR; 15 PP (25/15kg); 3 Goblet Squ (16/12kg); 21 RR (0.5/0m)

 

Sub’s –
Shoulders –
T2B – Lying Ft to hands (inv arm on belly)
D-HSPU – Plus Push-ups (5x reps)
Pistols – Fine
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
T2B – Front Bridge
D-HSPU – Fine (watch kick-up/down) or 25 Push-ups
Pistols – Lunges or Airsquats (2x reps)
MU – fine or RR/Strict PU and Push-ups

Knees –
T2B – Fine (Watch jump-up/down)
D-HSPU – Fine (watch kick-up/down) or 25 Push-ups
Pistols – Static partial Lunges or Airsquats (2x reps)
MU – fine or PU and Push-ups

then…

2) Repeat the above Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper)…
BUT now in a longer MetCon alone.

NB – Scale appropriately as there is no swopping out!!!!

Complete 4 Rnds of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Bar Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

TC = 17 min

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

 

CFA LITE (same as above):
Level4 – Same as RX but 15 Def HSPU (5cm/1.5cm)
Int2 – INTERMEDIATE – 15 T2B, 15 HSPU (1/2 abm); 9 Pistols; 6/3 C2B PU
Beg1 – BEGINNER – 21 HKR; 15 PP (40/25kg); 3 Goblet Squ (24/16kg); 21 RR (1/0.5m)
Beg2 – 21 HKR; 15 PP (25/15kg); 3 Goblet Squ (16/12kg); 21 RR (0.5/0m)

 

Subs… same as above!

 

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