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 – 110823

 

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) CrossFit Algoa’s Modified ENDURE THE COLISEUM

For time:

50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders
50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders

 

Time cap: 18 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

Rx RR – vertical straps w body horizontal when arms locked out (use a box to elevate feet). Kipping allowed and suggested!!

Int1 – 50 RR (1.5m/1m); 70 DU

Int2 – 45 RR (1.5/1m); 65 DU

Int3 – 50 RR (1/0.5m); 60 DU

Beg1 – 50 RR (0.5/0m); 75 SU, 400m Run

Beg2 – 45 RR (0/-0.5m); 70 SU, 350m Run

Beg3 – 40 RR (-0.5/-1m); 60 SU, 250m Run

 

Then…

 

FINAL POSITIONS

For time:

20 bar muscle-ups

30 alternating dumbbell squat snatches (32/22.5kg)

Time cap: 6 minutes

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:

RX – no power snatch plus OHS, no stopping on decent

Rest can power snatch plus OHS with pausing if needed!

Int1 – 15 B-Mup; 25/20kg

Int2 – 15 B/Mup (R/B); 22.5/15kg

Int3 – 15 B/Mup (P/G); 20/12kg

Beg1 – 20 PU (P/G); 15/10kg

Beg2 – RR (1/0.5m); 12/7.5kg

Beg3 – RR (0.5/0m); 7.5/5kg

RX Loading and variations for Masters/Teens(will count as RX on Itensity):

Women 65+: 20 chest-to-bar pull-ups, 45 dumbbell power snatches (15kg)

Men and Women 60-64, and Men 65+: 10 bar muscle-ups, 45 dumbbell power snatches (22.5/15kg)

Boys and Girls 14-15, and Men and Women 50-59: dumbbell squat snatches (22.5/15kg)

Boys and Girls 16-17, and Men and Women 35-49: dumbbell squat snatches (32/22.5kg)

 

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!