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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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 – 270726
⚠️‼️⚠️ 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) Fat Bar Hang Power Cleans 2 – E90sOn90s for 9 min (Max Day)
Score = Max Load
LITE:
Keep loading so that great form is maintained!
Then…
2) FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26
https://eastcapechamps.co.za/ecc-one-done-events-2026/
RX – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Final Countdown
EVENT 6 – 1st M/F Pair For Time:
6 T-Wall Walks (shared) – Partner Neutral Hold Rings
Into…
9-7-5 Synchro Fat Bar/ BB Hang Power Cleans (65kg/35kg)
3-2-1 Partner Seated Sled Rope Pull 6m (RX Sled MF 140kg – 80kg M, 60kg F (35kg plus 105kg)
Into…
18m HS Walk (2m unbroken – shared while 1 holds a Handstand)
TC – 12 min – Record Benchmark score t 12 min and then extend class TC to 20 min if not completed.
Score = Time / TC plus 1 sec/rep missed
2 min Reset…. Into Event 7 (tomorrow for class)
Notes:
See T-Wall Walk description below and video at:
Workout Variations:
RX – 140kg – 80kg M, 60kg F (35kg plus 105kg)
Int – 55/30kg ; T-Wall Walk (70cm) – partner Neutral hold 76cm boxes; Sled MF 115kg (35kg plus 80kg) ; 18m shared HSW (1 for 1 – start where other ends)
Scaled – 40/20kg ; 1-Step T-Wall Walk (0m) ; Sled MF 100
kg (35kg plus 65kg) ; 36m (6x 6m) Synchro Bear Crawl
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!
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