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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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/

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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 – 130623

 

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) Complete the following AMRAP for 12 min:
Min 1 – T2B
Min 2 – Hang Power Cleans (70kg/49kg)

 

Score = Total Reps

 

LITE Options:
Level3 – 65/44kg
Level4 – 60/40kg
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – Toes2Chest, 47/31kg
Beg1 – HLR, 43/27kg
Beg2 – HKR, 30/20kg

 

then…

 

2) Complete the following FT:
400m Farmers Walk (32kgx2/24kg2)
30 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)
10 Peg Boards (2.1m)

 

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board, placing feet on wall like for Peg B.
PS – Use a combo of KB and DB if DB limited

 

LITE Options:
T2 (Level 2) – 7 PB
T1 (Level 4) – 7x Half climbs
Int1 – 30kgx2/20kgx2, 60 PB PU (ft on wall) (6 for 1)
Int2 – 30kgx2/20kgx2, 55 PB PU (ft on wall) (6 for 1)
Int3 – 25kgx2/15kgx2, 50 PB PU
Beg1 – 20kgx2/12kgx2 at 61/51cm, 50 Long PU (G/P)
Beg2 – 15kgx2/10kgx2 at 51cm, 50 RR (1/0.5m)
Beg3 – 10kgx2/5kgx2 at 38cm, 12 RR (0.5m/0m)

 

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!