Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

 

 

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

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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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 070823

 

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

 

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

 

1) OLYMPIC TOTAL

For load:

1-rep-max snatch

1-rep-max clean and jerk

 

Time cap: 3 minutes per lift

Score = Snatch Load + CJ Load

 

1 min Rest …

 

2) FARMERS FIELD

 

For time:
84-foot (25.6m) farmers carry (45kgx2/32kgx2) to Pigs
21 burpee Pig jump-overs (51cm but long box 76cm)
Farmers carry, around 3 dummies (9m -3m apart) (45kgx2/32kgx2)
50 wall-ball shots (9.1kg/6.3kg at 10/9ft)
50-calorie row or 50 SDHP (20kg/12kg)
50 wall-ball shots (9.1kg/6.3kg at 10/9ft)
Farmers carry around 3 dummies (9m -3m apart) (45kgx2/32kgx2)
21 burpee Pig jump-overs (51cm but long box 76cm)
84-foot (25.6m) farmers carry (45kgx2/32kgx2)

 

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

Athletes will complete Test 1 (Olympic Weightlifting Total), rest 1 minute, then immediately complete Test 2 (Farmers Field.)

 

LITE Variations:
Farmers turns arround dummy – use beacons (turn to L- all)
Row sub – 50 SDHP (20/12kg)
Int1/2 – 40kgx2/24kgx2
Int3 – 35kgx2/22.5kgx2; Rx load to 9ft/8ft
Beg1 – 32kgx2/20kgx2; 6.3/4.5kg, 10/9ft); Bp BSO (51cm, long ways 76cm); SDHP (16/10kg)
Beg2 – 24kgx2/16kgx2; (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); Bp BSO (51cm, 61cm wide); SDHP (12/8kg)
Beg3 – 16kgx2/12kgx2; (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); Bp BSO (30cm); SDHP (8/5kg)

 

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!