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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 160823

 

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 30 min:

Handstand walk plus (ramp up/down) & LITE variations below
Free-standing handstand push-ups & LITE variations below
Unbroken obstacle steps to a 180° pirouette (3mx 41cm high) & LITE variations below
Pull-overs & LITE variations below

 

Score = For Quality

 

then…

 

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

INVERTED MEDLEY

For time:

30-foot (9.1m) unbroken handstand walk over the ramp (ramp up/down)

8 free-standing handstand push-ups

Unbroken obstacle steps to a 180° pirouette (3mx 41cm high)

16 pull-overs

Unbroken obstacle steps to a 360° pirouette (3mx 41cm high)

8 free-standing handstand push-ups

30-foot (9.1m) unbroken handstand walk over the ramp (ramp up/down)

 

Time cap: 7 minutes (For Benchmark Score but practice until 15min or until completed)

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:
FS- HSPU – perform 8 over 9m… 1m apart onto 1x abmat
Int1 – unbroken – down 2m plus 5m flat; 6 FS-HSPU at wall (1 abm-can break); down steps to 180 deg pirr; 10 Pullovers then Return
Int2 – down 2m, break 4 m; 6 FS-HSPU at wall (2 abm-can break); 3 m w 1x pirr; 10 pull to invert (no over), then Return
Int3 – 9m (can break); 4 FS-HSPU at wall (2 abm-can break); 3 m w 90deg turn; 10 T2B then Return
Beg1 – At wall (27 weight shifts); 5 Kick up, lower down (1/2abm); box 180 deg circle walk (ft on box); 16 HLR then Return
Beg2 – Piked Opp Sh taps (51cm, 27); 8 Ppu (51cm/flr) ; box 180 deg circle walk (ft on 51cm/flr); 16 HKR then Return
Beg3 – Piked Hold (ft floor – Opp sh taps 27) ; 8 Ppu (Flr/kns); box 180 deg circle walk (ft on Flr/kns); 16 1x leg HKR then Return

 

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!