Eight (8) 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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For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:
https://crossfitalgoa.com/games-bound-comp-2023/
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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)
@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica
ONLINE WHITEBOARD/COACHING – 090623
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 – Traverse with Dips
Score = For Quality
CFA Lite Options:
See Lite Options below
then…
a) An AFL/CFA Benchmark: “Elevated Elizabeth meets Frantasy Land”
For Time:
18-12-9 of:
*Traverse 12m, 6 Dips to start each Rnd
Thrusters (43kg/29kg)
Pull-ups
Into…
15-9-6 of:
*Traverse 15m, 7 Dips to start each Rnd
Hang Squat Clean Thruster (Hang Cluster) (52kg/34kg)
C2B Pull-ups
Rest 2 min
12-6-3 of:
*Traverse 18m, 8 Dips to start each Rnd
Squat Clean Thrusters (Clusters) (61kg/43kg)
Bar M-up
TC = 30 min
Score = Time/TC plus 1 sec/rep missed
NOTES:
If no parrallel bars place 2 boxes on top of each other and place 2-3 boxes next to each other!
Dips and Traverse can be broken up as needed!
CFA LITE Options:
Rx Trav/Dips is – If Trav 150cm then 8x-10x-12x 150cm w 5-6-7 Bar/Box dips (break as needed)
Each Trav length above and below counts a as a rep!
Int1 – same; 47/33kg; 57/36kg; 9-4-1 B-MU (R/B); Trav 6x-8x-12x 76cm w 4-5-6 Bar/Box dips;
Int2 – same; 45/32kg, C2B ; 55/35kg, B-MU (B/P); Trav 4x-7x-10x 76cm w 4-5-6 Bar/Box dips;
Int3 – same; 43/29kg, PU; 50/32kg, C2B; Trav 3x-6x-9x 76cm w 3-4-5 Bar/Box dips;
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups; Trav 9x-6x-3x 76cm w Bar or R-dips (B/P)
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K); Crab W Trav. on parr (0.5m long). 12x-15x-18x w Seated P-dips (Legs str)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K); ; Crab W Trav. on parr (0.5m long). 9x-12x-15x w Seated P-dips (Legs bnt)
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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