Featured Image – Check out Head Coach of CrossFit Algoa and 4x’s CrossFit Games athlete, Dave Levey, in an interview with @Itensityonline at:

Facebook Link to Live Video: https://www.facebook.com/itensityonline/videos/3237967029554603/

YouTube Link To Live Video: https://youtu.be/k2ovLLZ21To

PS – watch out for Schmolly making a guest appearance during the interview!!:)

#Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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 & LITE WOD

1) In Teams of 4, AMRAP the following for 15 min:
2 Rope Climbs (4.5m), then complete 100m Run and 7 Burpee Broad Jumps (1 m) before waiting for your turn

Score = Total Individual Reps
NB – 1 Rnd = 18 Reps

NB If Alone – AMRAP 9 min

LITE Options:
Int1 – 1 RC same
Int2 – 1x Half RC – no jump
Int3 – 6 Leg-assisted Rope PU
Beg1 – 6 R/Pulls–Ly2Stand (legs straight)
Beg2 – 6 R/Pulls–Ly2Stand (legs bent)

then…

2) In Teams of 4, AMRAP the following for 10 min:
1st Athlete – 1 x 5 m Sled Push – low handle
2nd Athlete – 1 x 5 m Sled Pull – Rope
3rd and 4th Athlete’s repeat before 1st athlete resumes on the Sled Pull this time
(RX Loading – 30kg Added Load 90kg/50kg)

Score = Total Distance (m) for Individual

NB If Alone – AMRAP 6 min

(i.e. An athlete alternates Rnds of Pushing and Pulling)

CFA LITE Options:
Int1 – Sled – low (Add 70/40kg)
Int2 – Sled – low (Add 65/35kg)
Int3 – Sled – low (Add 60/30kg)
Beg1 – 1 x 9m Sled/P-high handle (60cm) (Add 70/40kg)
Beg2 – 1 x 9m Sled/P-high handle (60cm) (Add 60/30kg)

EXTRAS

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

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)!

Cool-down/Trigger Ball/Foam Roll/Stretch