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!

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 – 230726

⚠️‼️⚠️ 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 ECC 2026 – INDIVIDUALS (https://eastcapechamps.co.za/2026-workouts/

RX – TEAM EVENT 4 – Future Tech’s Oly Sprint

https://youtu.be/0mfYFX-V2x4?si=0pn7W6F2W4KYfufZ

Each athlete completes the following FT:

5 Clean (any) (60kg/40kg)

4 Clean (any) (80kg/50kg)

3 Clean (any) (100kg/60kg)

2 Clean (any) (110kg/70kg)

5 Snatches (any) (60kg/40kg)

4 Snatches (any) (80kg/50kg)

3 Snatches  (any) (100kg/60kg)

TC – 5 min each

1 min reset after each 5 min TC

Total TC – 23 min

Score = Total Time (4 Athletes) or TC plus 1 sec per Rep missed

NOTE – Those who did the ECC complete the same workout with Squat Cleans and then Squat Sntchea but complete 1 less Rep… 4-3-2-1-4-3-2

Int –

5 Clean (any) (45kg/30kg)

4 Clean (any) (65kg/40kg)

3 Clean (any) (80kg/50kg)

2 Clean (any) (85kg/55kg)

5 Snatches (any) (45kg/30kg)

4 Snatches (any) (65kg/35kg)

3 Snatches (any) (75kg/40kg)

Scaled –

5 Clean (any) (40kg/25kg)

4 Clean (any) (55kg/35kg)

3 Clean (any) (65kg/40kg)

2 Clean (any) (75kg/45kg)

5 Snatches (any) (30kg/20kg)

4 Snatches (any) (40kg/25kg)

3 Snatches (any) (50kg/30kg)

Note:

➡️All athletes start at 0,6,12,18min respectively, even if the previous athletes finishes before the TC.

➡️Clean (any) allowed

➡️Snatch (any) allowed

➡️2x Team mates can load the bar but they must return behind the start line (0m) before the Athlete can lift otherwise that rep is a NO REP.

⚠️‼️Teams  must also stay in their own lane and not cross into another Teams lane!

⚠️‼️Each Transgression into another Teams lane will cost the team a 20 sec penalty per team member moving out their designated lane!

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

Score = Load

LITE:

Keep losing so that grey form is maintained!

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!

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 – 220726

⚠️‼️⚠️ 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) Yoke lift and Hold 7 sec – Take 15 min to Build to a heavy load in your Team!

Score = Load

LITE:

If the empty Yoke of 105kg is too heavy then use a Barbell taken out of a Rack with Safety Bars!

Lift and hold for 7 sec as for the Yokes!

Then…

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

For Class – Athletes in Teams can mix the LITE options in any given team to ensure correct pacing!

I.e. Different loading!

ECC athletes can repeat this workout!

RX – TEAM EVENT 3 – The Function Warehouses “Entertainment”

E3 Teams

https://youtu.be/RBNFlGcUocE?si=66dDE9hMrHNMC_tc

Complete 4 Rnds of the following For Time:

21 Sandbag Over Yoke (45kg/35kg) (2 work)

➡️To Work – 1 Sandbag Belly Hold (MF – 45kg/35kg), 1 Rest

9 Burpee Vault Over (122cm) (2 work)

➡️To Work – 1 Yoke Hold (165kg/115kg) other 1 Sandbag Belly   Hold (MF – 45kg/35kg)

21 Strict HSPU/HSPU (2 work)

➡️To Work – 1 Yoke Hold (165kg/115kg) other 1 Sandbag Belly Hold (MF – 45kg/35kg)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

Note:

➡️SB Cleans – Ladies pass SB Btwn 2 Yoke Bars / Men pass SB over Top Yoke bar

➡️2nd Ath holds box for Bp VO

➡️NB – 4 Athletes are working at any given time (except on 1st movement of each Rnd & when Scaled Women on the Yoke i.e. 2 on 1).

➡️Athletes will need to manually strip and reload the yoke Btwn M and F Yoke holds.

➡️Rx/Int – Bp VO – must climb over (No bum spin – only feet, shin, knees, hands, forearms can touch the box. No bum on box. No Sitting – exception Scaled.

Workout Variations:

Rx –

45/35kg

Yoke Loading – M- 105kg plus 60kg – 165kg/F- 105kg plus 10kg – 115kg

Int –

SB 15 Reps 45/35kg

Yoke Loading – 105kg plus 30kg – 135kg/Yoke Empty – 105kg); BpVO 102cm ;

HSPU (1/2 abm) – partner holds Hs to work

Beg –

PPU 51cm / PPU (1mx1m)

SB 18 Reps 35/20kg

Yoke Empty – 105kg/ F- 2 on 1 Yoke

BpVO 76cm (Bum spin allowed)

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!

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 – 210726

⚠️‼️⚠️ 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) Deadlift, Hang Power Clean, Power Clean – E90sOn90s build to a Max Day

Score = Max Load

LITE:

Keep loading so that great form is maintained!

Then…

2)  For Class … each athlete completes the workout alone. Go to TC for the benchmark score. Rest and recover abit then complete the workout!

‼️⚠️For those who completed the workout at the ECC, complete the same workout but in reverse!!

FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26

https://eastcapechamps.co.za/ecc-one-done-events-2026/

RX – TEAM EVENT 2 – Candy Wraps Blitz! 

https://youtu.be/C8g9rruE_Cc?si=3mo_ZtjVgk79e_W4

Each Athlete completes 1 Rnd of the following FT: 

120m Shuttle Sprint 20x 6m

60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)

30 OHS (30kg/20kg)

30 CO SU

30 DU

TC’s – 5, 10, 15, 20 min

Score = Sum of Times/Time Caps plus 1 sec/rep missed for all 4 athletes

‼️⚠️NOTE FOR CLASS – each athlete completes the workout alone. Go to TC for the benchmark score. Rest and recover abit then complete the workout!

NOTE: 

➡️If an athlete does not complete by the Time Cap, the next athlete starts after being tagged in by the previous athlete!

➡️If an athlete finishes before the Time Cap, the next athlete must wait for the Next Time Cap to start!

➡️Nb- Low Bar bottom handle for all Divisions, excluding RX Women EXCEPT Int/Scaled Women use the Top Bar of the 2 Lower Bars.

Workout Variations:

Int –

Sled Push (Low bar/High bar) (35kg plus 20kg/ 35kg plus 5kg)

25/15kg

40 SU

20 DU

Scaled –

Sled Push (Low bar/High bar) (35kg plus 10/ 35kg plus 0kg)

20/12kg

60 SU

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!

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 – 200726

⚠️‼️⚠️ 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) Cluster, Thruster – E90sOn90s for 9 min build to a Max Day

Score = Max Load

LITE:

Keep loading so that great form is maintained!

Then…

2) For class – in Pairs …Choose part A or Part B (Those alone complete all the reps as prescribed for each level)

Those who competed in the ECC… see alternative movements below!

1) FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26

RX – TEAM EVENT 1 – Bronscor’s Team Fran’ish

https://eastcapechamps.co.za/ecc-one-done-events-2026/

https://youtu.be/O7pp32Y8I84?feature=shared

1st MF Pair – FT:

21 Synchro Thrusters (40kg/25kg)

21 Synchro PU

15 Synchro Thrusters (40kg/25kg)

15 Synchro C2B/PU

9 Synchro Thrusters (40kg/25kg)

9 Bar Muscle-ups (shared – partner Deadhangs)

TC – 10

NB – “Call a Friend” in effect

NB – If finish before the TC, next pair waits until the 11 min mark before starting!

1 min Reset, starting at 11 min…

2nd MF Pair – FT:

9 Synchro Thrusters (40kg/25kg)

9 Bar Muscle-ups (shared – Partner Deadhangs)

15 Synchro Thrusters (40kg/25kg)

15 Synchro C2B/PU

21 Synchro Thrusters (40kg/25kg)

21 Synchro PU

TC – 10 min (Total 21 min)

Score = Sum of 2 Times/ Sum of 2 Times plus 1 sec/rep missed

➡️Alternative for those who completed this WOD at ECC… replace the Thrusters with Synchro Clusters 15-12-9 or 9-12-15 for Rnds 1-3. The rest remains the same!

Notes:

➡️Call a Friend in effect on any movement for all divisions!

➡️Rule – at least one valid rep attempt followed by 3 Burpees to call the Friend (only tag in behind start line – at 6m for this event).

⚠️‼️Friend can only complete that particular movement, with primary athlete returning for the next movement (I.e. returning for thrusters after Bar Muscle-up swop out on 2nd M/F pair).

Workout Variations:

Int –

35/20kg

25-20-15 / 15-20-25 PU Shared but partner Deadhang

Beg –

25/15kg

30-25-20 / 20-25-30 Ring Rows Shared (2nd ath rests)

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!

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 – 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!

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 – 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!

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 – 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!

 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 – 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) First Choice high Protein Recovery ECC 2026 – INDIVIDUALS

RX – EVENT 1 – Phicors – Got Skills (https://eastcapechamps.co.za/2026-workouts/)

Complete 3 FT:

5m Barbell Handstand Weave Walk (@2/4/6 zone)

5m Bumper Handstand Walk Over  (@2m/4m – 25kg/15kg)

10 Handstand Opposite Shoulder Taps (in 2mx2m)

5/3 Pullovers

25 SU CO

25 DU

Time Cap – 12 min

Score = Time/TC plus 1 sec/rep missed

Note:

➡️HS walk 2m is 1 rep. Each segment must be unbroken!

➡️HSW – feet/legs can touch BB during HSW

➡️HSW over bumpers… both hands must step onto the bumper before stepping off.

➡️HSW – Full hand and fingers starts behind line and ends past line for segment to count

Workout Variations:

Intermediate –

5m HSW (not unbroken… re-start hands behind most back part of hands at failure)

10 Opp Shoulder Taps (C2W @70cm)⚠️ See Video Std

10 T2B/10 (Toes pass top of shoulders)

20 SU CO

15 DU

Scaled –

5x 1-Step T-Wall Walk – See T-Wall Walk description below and video at:

https://youtu.be/a64Ttv026VE

20 Opp shoulder Taps (Piked Hold in 1mx1m) – ⚠️See video Std

10 Hanging Leg Raises (Toes above Belly Button)

50 SU

Then…

2) First Choice high Protein Recovery ECC 2026 – INDIVIDUALS

RX – EVENT 2  – Blucore’s Burner (https://eastcapechamps.co.za/2026-workouts/)

8 RFT of:

3 Fat Bar Turkish Get Ups (28kg/18kg)

6 Pull-ups

9 Wall Balls (10kg/6,3kg @10/9ft)

21x 6m Shuttle Run

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

Notes:

➡️S-Run – 1 hand touch after each length except the last length.

⚠️TGU – video Std (Nb – Scaled up only)

Workout Variations:

Intermediate –

FB TGU 20/13kg;

5/3 PU;

7 WB (9.1kg/6,3kg @10/9ft);

18 S-Run

Scaled –

DB TGU 5/10kg (⚠️Up only);

6 RR (0.5m/0m) – kipping allowed

9 WB 6,3/4,5kg @ 9ft

18 S-Run

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!

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 🙏 🙏🙏🙏🙏🙏

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

#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!