Featured Image – Ten (9) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!
https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/
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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)
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ONLINE WHITEBOARD/COACHING – 070623
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Practice Rope Climbing (Spanish Wrap/ X /Reverse X)
Score = For Quality
then…
2) Kick-start TChallenge Test 4 (Re-Test)
CrossFit Games Age Group Semi-Finals 2023
https://games.crossfit.com/workouts/semifinals/2023?division=6
TEST 4
(100 points)
For time:
20 burpee box jump-overs
2 rounds of:
20 kettlebell box step-ups
2 rope climbs
2 rounds of:
20 kettlebell goblet squats 2 legless rope climbs
20 burpee box jump-overs
♀ 20-inch box, 53-lb kettlebell, 15-foot rope climb
♂ 20-inch box, 70-lb kettlebell, 15-foot rope climb
Time cap: 15 minutes
Score = Time/Tc plus 1 sec/rep missed
TEST 4 RX VARIATIONS
If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!
Teenagers 16-17, Masters 35-54
♀ 20-inch box, 53-lb (24kg) kettlebell, 15-ft (4.57m) rope climb
♂ 20-inch box, 70-lb (32kg) kettlebell, 15-ft (4.57m) rope climb
Teenagers 14-15, Masters 55+
♀ 20-inch box, 35-lb (16kg) kettlebell, 12-ft (3.66m) rope climb
♂ 20-inch box, 53-lb (24kg) kettlebell, 12-ft (3.66m) rope climb
RX box all divisions – 51cm
For Individuals <35 years use the values below…for scaling
CFA LITE Options:
NB – T2 (level 2) 2 RC, 2 LL-RC; 32/24kg
NB – T1 (level 4) 2 RC, 2x 3.7m LL-RC; 28/22kg
Int1 – 51cm; 2 RC; 1x 3.7m LL-RC or 12 LL-Rope PU; 24/16kg
Int2 – 51cm; RC 3.7m; 10 LL-Rope PU; 24/16kg
Int3 – 51cm; RC – 2 pulls/climb; 8 LL-Rope PU; 24/16kg
Beg1 – 17 B-BSO (51cm); 6 Rope Pulls – Stand to Lying (str); 20/12kg
Beg2 – 15 B-BSO (41cm); 6 Rope Pulls – Stand to Lying (bnt hips); 16/10kg
Beg3 – 12 B-BSO (31cm); 6 Rope Pulls – Stand to Lying (bnt hips/kns); 12/8kg
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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 5th in 2019. 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/
Trigger Ball, Foam Roll, Mobilise & Stretch!
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