Feature Video – The First Choice High Protein Recovery East Cape Champs 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 – 150726

 

⚠️‼️⚠️ 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

 

1) Practice Handstand Holds (Freestanding)

 

Score = For Quality

 

LITE:

Int1/2/3 – same

Beg1 – at wall

Beg2 – Piked Holds (61/51cm) – 1 leg straight OH

Beg3 – Piked Holds (floor) – 1 leg straight OH

 

2) Front Squat 3-3-3-3-3 (65-70% 1RM)

 

Score = Load

 

LITE:

Keep losing so that grey form is maintained!

 

then…

 

2) RX – EVENT 3  – CrossFit Algoa’s Yoke and Pull

https://eastcapechamps.co.za/2026-workouts/

 

For Time:

5 – 4 – 3 Yoke Carry (5m)

5 – 4 – 3 Sled Push (6m) (Push Low Bar, Seated Sled Rope Pull)

 

TC – 7 min

 

Score = Time/TC plus 1 sec/rep missed

 

Note:

➡️Sled Push… on Lower Bar height (except Scaled Females)

⚠️Sled Seated Rope Pull – your bottom must remain on floor as you pull and sled moves.

➡️⚠️Low Bar handle must start behind 0m line and must pass segment (2m, 4m) or end line (6m) for segment/s to count. With sled turning ensure whole low bar behind start/finish line!

➡️⚠️Yoke Vertical Beam – must start behind 0m line and pass segment line for segment to count.

⚠️No sliding yoke across line – this is a no rep (return to last successful segment completed).

 

Workout Variations:

Rx – Yoke Loading – M- 105kg plus 80kg – 185kg/F- 105kg plus 20kg – 125kg ;

Sled Push LB, Seated RP return (35kg, 40kg/20kg)

 

Intermediate –

Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg ;

Sled Push LB, Seated RP return (35kg, 30kg/10kg)

 

Scaled –

Yoke Empty – 105kg/ F- 50kg BB yoke) ;

Sled Push LB, Seated RP return (35kg, 20kg/0kg)

 

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!