CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! You can still register for both competitions! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults)

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

For those who cannot complete Dave’s Games Bound competition tomorrow… you will complete it today.
Remember you can still enter and help get Dave to the Reebok CrossFit Games… it is R100 per person (R200 for a team of 2)…see all the details at the links below if you are keen to enter! If you enter stand in line to win CrossFit Algoa, Nutritech & Reebok lucky draw prizes!!!!!

(see Saturday/link? for the WOD’s)

1A) DLGB 19.1 and 19.2 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf)

Dave Levey Games Bound 19.1 (DLGB 19.1):

Each athlete finds a 1 Rep Max Snatch

Time Cap is 5 minutes

Score = Load (Ath.1) + Load (Ath.2)
Tiebreaker: Sum of Body Weights

1 min transition …

1B) DLGB 19.3 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt3.pdf)

Then there is a 1 min transition and at 6 min into Dave Levey Games Bound 19.2 (DLGB 19.2):

Complete 27-21-15-9 of:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

Athlete Order – 1st athlete 27/27/27, 2nd athlete 21/21/21, 1st athlete 15/15/15, 2nd athlete 9/9/9

Time Cap is 15 min

Score = Time/TC plus 1 sec/rep missed

Note: Both DLGB 19.1 & 19.2 must be completed within the same 21 minutes
*Loading/Scaling variations are indicated below for the different divisions

(Teams of 2 – M/M, F/F or M/F)
Scaling (LITE):
INT1 – 40/25kg, PU (chin over), BBF Bps
BEG1 – 25/15kg, Jumping PU 15.24cm (C2B), BBF Bps (SO)

then…

2) Dave Levey Games Bound 19. (DLGB 19.3)

Complete as many rounds and reps as possible in 10 minutes of:
30 DU
15 OHS (45kg/30kg)
10 m Handstand Walk
NB – Ath. 1 AMRAP 5 min, Ath. 2 AMRAP 5 min

Score = Total Reps

*Note – 10 m HS walk:
– 1 m counts as 1 rep (1 length = 5 reps = 5 m)
– Athletes must walk a minimum of 1 m unbroken

Scaling (LITE):
INT1 – 30 DU, 35/20kg, 10 m (2x5m) HSW (Restart where end/fail)
BEG1 – 30 SU, 25/15kg, 10 m (2x5m) Bear Walk

For the rest competing in The Games Bound Box Comp tomorrow…complete the following:

1) Snatch 1 – EMOM 7 min (50% 1RM)

Score = For Quality

then…

2) AMRAP the following for 6 min:
10 Burpees
10 Airsquats
10 Sit-ups
10 Push-ups
10 KBS (24kg/16kg)
10 Pull-ups

Lite – Push-ups (k), Lighten KB, PU (assist.)

Score = For Quality

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

See above!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave 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 and 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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