CrossFit Algoa (Port Elizabeth) WOD – Mon, 15 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 15 July 2019

Featured Image – Thank you to everyone who got involved with Dave’s Games Bound BOX Comp! A massive thank you for assisting Dave in raising some valuable funds towards his trip to the 2019 Reebok CrossFit Games!!!!!

Last day to Test for Dave’s Games Bound ONLINE Comp – scores must be in by 24:00 tonight.

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)

Box Comp – Come register manually at CrossFit Algoa between 8:40 and 11:00!

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 UNTIL 24:00 TONIGHT …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!!!!!

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…

AMRAP the following for 25 min:
Run 600m
20 KB Swing (32kg/24kg)
20 Push-ups
20 Goblet Squats (32kg/24kg)
20 KB Facing Burpees

Score = Total reps

LITE Options:
RX – 140 reps/Rnd
Int1 – Same
Int2/3 – 28kg/20kg, 15 PU (135 reps/Rnd)
Beg1 – 24kg/16kg, 12 PU (132 reps/Rnd)
Beg2 – 16kg/12kg, 20 PU (K) (130 reps/Rnd)

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 – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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