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 – 160726

 

⚠️‼️⚠️ 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) First Choice High Protein Recovery East Cape Champs 2026 – INDIVIDUALS

RX – EVENT 4  – First Choice High Protein Recovery’s Lift Faster!

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

 

Complete for time:

10 Clean and Jerk (Load 1)

8 Clean and Jerk (Load 2)

6 Clean and Jerk (Load 3)

4 Clean and Jerk (Load 4)

2 Clean and Jerk (Load 5)

1 Clean and Jerk (Load 6)

 

TC – 10 min

 

Score = Time/TC plus 1sec/Rep missed

 

Note –

➡️Any clean with any Jerk allowed!

➡️One Barbell on platform! Athlete changes his or own loads and confirms with judge before lifting each Rnd!

⚠️Athlete must remain on platform at all times for rep to count!

➡️BB bumpers must start on floor (except if using Bumpers smaller than standard size – then start BB below knee cap)

➡️No Hang Clean allowed.

➡️Collars must be clamped on for rep to count!

➡️Dropping only allowed on 10kg bumpers and higher!

➡️For rep to count – Ensure straight line between ankles, knees, hips, shoulders, elbows and wrist at Jerk lockout when BB overhead (and feet in line)!

Workout Variations:

RX – 50-60-70-80-90-105kg/30-35-40-45-55-60kg

Intermediate – 40-50-60-70-80-85kg/25-30-35-40-45-50kg

Scaled – 30-40-50-60-65-70kg/12-15-20-25-30-35kg

 

Then…

 

2) INDIVIDUALS

RX – EVENT 5 – AFL’s FINALE

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

 

 

For Time:

30 OHS (50kg/30kg)

 

Into …

10-8-6 Sandbag Step-ups (45kg/35kg, 61cm/51cm)

5-4-3 M- Legless start/F- Leg Assisted Rope Climbs – from sitting (3,7m)

 

Into …

5x 6m Burpee Box Jump Over Shuttles (76cm/61cm at 2m, 4m)

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:

➡️Squat Snatch allowed on 1st OHS when taken from floor!

⚠️SB Step-up Std.

➡️SB/D-Ball – can touch and rest on leg for Step-ups but ending standing tall Sandbag Belly hold.

⚠️Bp Box Jump Over Shuttles Std

➡️The Burpee of the Bp BJO Shuttle – hands must be within 1 m of box. More or less 2 foot take-off (I.e. Rx cannot run onto box). ➡️Full height does not need to be achieved on top of the box. Rep counts once you land on ground w both feet after stepping off or jumping off the box. You could jump right over the box, but it’s most probably not wise!

➡️Rope Climbing-

M- Legless start Rope Climb (feet can only be used once bottom off floor and no part of body can retouch the ground otherwise no rep)

Rx (F) and Int (M) – Feet can be used from start with bottom on floor but no part of body can retouch the ground after lifting off floor otherwise no rep). Hands can assist rope start.

Int (F) – start standing, no jump, hands can reach above head but no jump. No part of body can touch the floor once lifting off the ground, otherwise no rep.

 

Workout Variations:

Int –

40kg/25kg

SB – 35kg/20kg at 61/51cm

Leg Assisted Rope Climbs -M- from sitting (3,7m)/W- From standing no jump

Bp Box JUMP OVER Shuttle (61/51cm at 2m, 4m)

 

Scaled –

25/15kg

SB – 20kg/9.1kg at 51cm

10-8-6 Rope Pulls – lying to standing (knees straight, hips can bend).

Bp Box STEP OVER Shuttle (61/51cm at 2m, 4m)

 

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!