Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual 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 – 150823

 

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

 

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

 

1) Practice – Tyre Flip Intro or Power Cleans (Al and Beg2/3)

 

Score = For Quality

 

then…

 

2) CrossFit Games 2013 Individuals

https://games.crossfit.com/workouts/games/2023?division=2

 

PIG CHIPPER

For time:
10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (9.1kg/6.3kg – 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips

 

Time cap: 18 minutes (Extended TC 25 min for class – benchmark score is at Time cap)

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:
Rx sub Tyre Flip 270kg/180kg
If no pig/tyre – Sub is Power Clean RX 120/80kg
L2 – 110/70kg; 22 C2B; 44 T2B
L3 – 100/65kg; 20 C2B; 40T2B
L4 – 95/62kg; 18 C2B; 36 T2B
Int1 – 12 reps 180/90kg or 10 PC 90/58kg; 25 PU; 36 T2B
Int2 – 10 reps 180/90kg or 10 PC 80/52kg; 22 PU; 32 T2B
Int3 – 8 reps 180/90kg or 10 PC 75/45kg; 20 PU; 28 T2B; WB (9.1/6.3kg to 9/8ft)
Beg1 – 90/50kg or PC or 10 PC 60/35kg; 20 C2B PU (P/G); 40 HLR; WB (6.3/4.5kg to 10/9ft).
Beg2 – 10 PC 45/30kg; 20 RR (1.5/1m); 40 HKR; 80 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)
Beg3 – 10 PC 30/20kg; 20 RR (1/0.5m); 40 1 Legged HKR or seated K2C; 60 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

 

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!