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

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 – 080823

 

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) Practice Kipping and/or Butterfly Kipping Pull-ups (if proficient then make these Chest 2 Bar Practice)

 

Score = For Quality

 

LITE Variations:

Practice Kipping Ring Rows

 

then…

 

HELEN

3 rounds for time:

400-meter run
21 kettlebell swings (24kg/16kg)
12 pull-ups

Time cap: 14-49 = 10 minutes, 50+ = 13 minutes (NB – see extended cap today – Not where you were on the shorter cap but record benchmark score at longer cap)

Extended CFA class cap – 17 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
S-PU Sub BOR – 24 reps 24/16kg (KBS and BOR same implement)
Int1/2 – same Rx
Int3 – 20/12kg, 8 PU
Beg1 – 16/10kg, PU (P/G)
Beg2 – 12/8kg, RR (1/0.5m)
Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

 

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!