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)  

@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 – 290623

 

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) Snatch (squat) – EMOM 10 (Build to a Max Day)

 

Score = Load

 

then…

 

2) Event 1 of 2016 Regionals – Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2016)

For Time:

10 squat snatches (185/135 lb. i.e. 84kg/61kg), by 2:00
8 squat snatches (205/145 lb. i.e. 93kg/66kg), by 4:00
6 squat snatches (225/155 lb. i.e. 102kg/70kg), by 6:00
4 squat snatches (245/165 lb. i.e. 111kg/75kg), by 8:00
2 squat snatches (265/175 lb. i.e. 120kg/79kg), by 11:00

 

Time cap: 11 minutes

Score = Time/TC plus 1 sec/rep missed

 

NB – ALL SQUAT SNATCHES
*If you fall out… use that as your score but continue with workout until the 11 min Time Cap!

Ensure you record this Benchmark Score!
*Compare your scores to the leaderboard (http://games.crossfit.com/leaderboard)

 

LITE Options:
Rx – 84/61 – 93/66 – 102/70 – 111/75 – 120/79kg
L1 – 76/55 – 84/59 – 92/63 – 100/68 – 108/71kg
L2 – 68/49 – 75/53 – 83/57 – 90/61 – 97/64kg
L3 – 61/44 – 68/48 – 74/51 – 81/55 – 87/58kg
L4 – 55/40 – 61/43 – 67/46 – 73/49 – 79/52kg
Int1 – 50/36 – 55/39 – 60/41 – 66/44 – 71/47kg
Int2 – 41/30 – 46/33 – 50/34 – 55/37 – 59/39kg
Beg1 – 35/25 – 38/27 – 42/29 – 46/31 – 49/32kg
Beg2 – 29/21 – 32/23 – 35/24 – 38/26 – 41/27kg
Beg3 – 24/17 – 27/19 – 29/20 – 32/21 – 34/23kg

 

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!