Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

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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 – 280623

 

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) CrossFit Algoa/AFL Benchmark … THE APE
Complete the following FT:
Legless Peg Board (2.4m) 5 ascents
Legless Rope Climb (4.1m) 5 ascents
Peg Board (2.4m) 5 ascents
Rope Climb (4.1m) 5 ascents

Score = Time

CFA/AFL LITE Options:
NB – T2 (level 2) completes 3 LL PB, 3 LL RC, 4 PB, 4 RC
NB – T1 (level 4) completes last 2 only
NB – if no peg board sub Peg Board with 6 Longitudinal PU per ascent

 

Int1 Option:
THE APE
Complete the following FT:
Legless Peg Board Pull-ups 20
Legless Rope Pull-ups 20
Peg Board (2.4m) 5 ascents (or 10 half climbs)
Rope Climb (4.1m) 5 ascents (or 10 half climbs)

Score = Time
Int2 – 20 Peg Board Pull-ups (leg assisted) and 20 Rope Pull-ups (leg assisted)

 

Beg1 Option:
THE APE
Complete the following FT:
Rope Pull-ups (leg assisted) 20
Rope Pulls – lying to standing (straight legs) 30
Rope Rows (50cm/25cm) 30

Score = Time

 

Beg2 Option:
THE APE
Complete the following FT:
Rope Rows (50cm/25cm) 50
Rope Pulls – lying to standing (bending hips allowed) 30

Score = Time

Beg2 – 25cm/0cm ; Rope Pulls – (kns/hips can bend)

 

then…

 

2) HS walk – AMRAP 3 min (Event 2 2014 CrossFit Games – Regionals)

 

Score = Total Distance in m
(1 Rep is 1m)

 

NEW – LITE Options:
Wall Walk std – line 76cm long, 25cm from wall
WW start line 76cm long, 152cm M/ 139cm F
Int3 – HSW or Wall Walk
Beg1 – Half WW (76cm long, 90 cm from wall)
Beg2 – 1 Step Wall Walks
Beg3 – Static Wall Walk (ft only move) or Worm Walks

 

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!