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/
__________________________________________
Five (5) 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/
__________________________________________
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 – 120623
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) Same as last week – increase loading by 2.5-5% across Rnds…
Front Squat 5-4-3-2-1 – E2ndMon2ndm for 10 min (5 Rnds)
Score = Total Loading (Sum of loads x Reps for each Rnd)
Loading Guideline – 5 (70-75%)-4(75-80%)-3(80-85%)-2(85-90%)-1(90-95%)
then…
2) AMRAP the following for 18 min:
400m Run 0r 30x 7.62m S-Run
20 KB Snatch (32kg/24kg)
6 Wall Walks
20 Crossover SU
80 DU
Score = Total Reps
RX = 160/Rnd (see LITE below)
LITE Variations:
Int1 – 24/16kg; 70 DU
Int2 – 24/16kg; 60 DU; 5 WW
Int3 – 24/16kg; 50 DU; 4 WW
Beg1 – KB 16/12kg or DB Swing 15/10kg, 5 Half WW; 10 CO SU; 90 SU
Beg2 – KB 12/8kg or DBS 10/7kg, 5x 1-step WW, 100 SU
Beg3 – DBS 7/5kg, 5x WormW, 80 SU
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!
Leave a reply