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 🙏 🙏🙏🙏🙏🙏

——————————-——————————-——————————-——————————-

#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 – 250726

 

⚠️‼️⚠️ 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) For class … complete the workout after noting where you were at 20 min.

ECC athletes complete this workout as is gain.

 

First Choice high Protein Recovery ECC 2026 – INDIVIDUALS (https://eastcapechamps.co.za/2026-workouts/

 

 

 RX – TEAM EVENT 5 –

 

https://youtu.be/nANHhfepXpg?si=yfcYIdoHXwu3p3zF

 

2018 Adapted Repeat

 

RX – Event 5 (Rezounds…Chipper of Chippers – Adapted 2018)

 

Complete the following FT (M/M/F/F):
100 Yoke Wall Balls (10kg/6.3kg)

➡️To work – 1 Holds an airsquat and other holds Bar OH

12(6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg)

40 Synchro Clean and Jerk (50kg/32kg)

➡️To work – partners hang on pull-up bar

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg)

40 Synchro T2B

➡️To work – 2 partners each hold Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg)

100 (50e pair) Synchro Box Jump Over (61cm/51cm)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:

⚠️‼️see specific Division differences for Int and Scaled below!

➡️1 for 1 on WB

➡️FC BSO – Synchro at start before next rep (DB/KB cannot rest on box/leg)

➡️A M/F pair synchronise for the FC BSO and BJO.  The 2nd pair goes after the 1st pair. ➡️Hence a pair completes a FC BSO or a BJO on every 2nd rep for the Team.

➡️Synchro CJ – Synchro at top of rep (at lockout). Athlete/s reaching lockout can wait for the rest in the locked out position.

For reps to count, Partners Deadhang on Pull-up bar.

➡️Synchro T2B – approximate synchro on bar touch. 1 athlete cannot go onto the next rep before the other touches the bar with the toes/foot.

➡️Any part of the foot can touch the bar between the hands for the rep to count.

 

 

 

INT – Event 5 (Chipper of Chippers – Adapted 2018)

 

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (10kg/6.3kg)

➡️To work – 1 Holds an airsquat and other holds Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)

40 Synchro Clean and Jerk (45kg/25kg)

➡️To work – partners hang on pull-up bar

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)

40 Synchro HLR –  collar bone

➡️To work – 2 partners each hold Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)

80 (40e pair) Synchro Box Jump Over (61cm/51cm)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

 

SCALED – Event 5 (Chipper of Chippers – Adapted 2018)

 

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (6.3kg/4.5kg)

➡️To work – 1 Holds an airsquat and other holds Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (15kg/10kg)

40 Synchro Clean and Jerk (35kg/20kg)

➡️To work – partners hang on pull-up bar

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (15kg/10kg)

40 Synchro Hanging Knee Raises

➡️To work – 2 partners each hold Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (15kg/10kg)

80 (40e pair) Synchro Box Step Overs (61cm/51cm)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

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!