Feature Video – The First Choice High Protein Recovery East Cape Champs Registration was a Blast! CONGRATS TO ALL THOSE WHO PARTICIPATED AND WHO EXCELLED! A MASSIVE THANK YOU TO OUR SPONSORS LISTED HERE AND ALSO TO ALL OUR VOLUNTEERS! WITHOUT YOU ALL, WE COULD NOT HOST THE EVENT! A MASSIVE THANK YOU 🙏 🙏🙏🙏🙏🙏

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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @Phicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

 

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 140726

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

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

 

FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26

 

ONE & DONE INDIVIDUALS – prize money sponsored by Phicor

For our One & Done page at the First Choice High Protein Recovery East Cape Champs… CLICK HERE!

 

In 25 min complete the following:

 

1) Take 5 min to find:

Max Clean (any clean)

Tie Breaker – Deadlifts (on final load achieved or missed)

 

TC – 5 min

 

Individual Score = Load (DL reps – tie breaker)

 

2) Take 5 min to complete the following Couplet for time:

24m Handstand Walk

100 Double Unders

18m Handstand Walk

75 Double Unders

12m Handstand Walk

50 Double Unders

 

TC = 5 min (Total Time 10 min)

 

Score = Time/TC plus 1 sec per Rep/m missed

 

Note: 

HSW – 2m Unbroken

 

Workout Variations:

➡️Intermediate – Half Wall Walk 7-6-5 ; 50-40-30

➡️Scaled – Bear Crawl 36m-24m-18m ; 100-75-50 Single Unders

 

3) CroX Metcon – at 10 min complete for time:

30 Burpee Box Jump Overs (61cm/51cm)

30x Shuttle Run 6m

10x Sled – Low Bar Push 6m, Rope Pull 6m (35kg, 30kg/10kg)

30x Shuttle Run 6m

60 DB Snatch (22.5kg/15kg)

30x Shuttle Run 6m

45 Wall Balls (9,1kg/6,3kg at 10/9ft)

30x Shuttle Run 6m

 

TC – 15 min (Total Time 25 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations:

➡️Intermediate – 25 Burpee Box Step Overs (61/51cm); 10 Sled (35kg, 20kg/5kg);  50 DB Snatches (15/10kg); 35 Wall Balls

➡️Scaled – 24 S-Run; 20 BB Facing Burpees (Step Over); 10 Sled (35kg, 10kg/0kg) ; 50 DB Snatches (10/7kg) ; 35 WB 6.3/4.5kg 9ft

 

ALTERNATIVE ONE & DONE FOR ALL THOSE WHO COMPLETED THE ONE & DONE ALREADY – if you completed already

 

In 25 min complete the following:

 

1) Take 5 min to find:

3 Rep Max Front Squat

 

TC – 5 min

 

Individual Score = Load

 

2) Take 5 min to complete the following Couplet for time:

18m Handstand Walk

50 CO DU

12m Handstand Walk

30 CO DU

6m Handstand Walk

10 CO DU

 

TC = 5 min (Total Time 10 min)

 

Score = Time/TC plus 1 sec per Rep/m missed

 

Note: 

HSW – 2m Unbroken

 

Workout Variations:

➡️Intermediate – Half Wall Walk 7-6-5 ; 60-50-40 CO SU

➡️Scaled – Bear Crawl 36m-24m-18m ; 50-75-100 Single Unders

 

3) CroX Metcon – at 10 min complete for time:

60 Box Jump Overs (61cm/51cm)

15x Lateral Burpee Shuttle Run 6m

30 FC DBx1 Lateral Box Step Overs (61cm/51cm, 22,5kg/15kg)

15x Lateral Burpee Shuttle Run 6m

60 Thrusters (22.5kg/15kg)

15x Lateral Burpee Shuttle Run 6m

60 Jumping Alternate Lunges

15x Lateral Burpee Shuttle Run 6m

 

TC – 15 min (Total Time 25 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations:

➡️Intermediate – 12 Lateral Burpee Shuttle Run 6m ; 50 BJO (61/51cm); FC DBx1 Lat Box Step Overs (61/51cm, 15/10kg) (61/51cm);  50 Thr (DB 15/10kg); 50 Walking Lunges

➡️Scaled – 10 Lateral Burpee Shuttle Run 6m ; 45 Box Step Over (61/51cm); FC DBx1 Lat Box Step Overs (61/51cm, 10/7kg);  45 Thr (DB 10/7kg); 30 Walking Lunges

 

 

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!