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 – 170823

 

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

 

1) Practice Movements and setup below

Score = For Quality

 

then…

 

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

THE ALPACA REDUX

 

All for time:

38.4m Sled push (drop 2x KB e 12.8m) – 12.8m 192/144kg, 12.8m 128/96kg 64/48kg, 12.8m 128/96kg

Then 3 rounds of:
2 legless rope climbs (4.57m from sit, climb down decent to sit)
Run 12.8m
12 kettlebell clean and jerks (32kgx2/24kgx2)
12.8m sled push, starting with two kettlebells* (53/70 lb)
Run back 12,8m, Run 25.6m

*Add two kettlebells to the sled after each round.

 

Time cap: 18 minutes (Class 25 min)

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:
Loads in sled (EXCLUDES sled of 35kg)
6x KB (32/24kg)
RC (4.57m)
NB – class use Bmprs 2 load sleds not KB
KB CJ from hang
M – Sled 35kg plus 192kg (32kgx6) 12.8m, Sled 35kg plus 128kg (32kgx4) 12.8m, Sled 35kg plus 64kg (32kgx2) 12.8m
W – Sled 35kg plus 144kg (24kgx6) 12.8m, Sled 35kg plus 96kg (24kgx4) 12.8m, Sled 35kg plus 48kg (24kgx2) 12.8m
Prowler High Bar push (mid height)
RX class Sl 35kg, 120/65kg-100/50kg-80/40kg
Int1 – Sl 35kg, 100/50kg-80/40kg-60/30kg; 1.5 LL-RC; 28×2/20x2kg
Int2 – Sl same I1; 3x Half LL-RC – no jump; 24×2/16x2kg
Int3 – Sl same I1; 12x LL R-PU or 2x 2 Pulls RC(no jump); 24×2/16x2kg
Beg1 – Sl 35kg, 80/40kg-60/30kg-50/20kg; 12 R/Pulls–Ly2S (hips/legs str); 16kgx2/12kgx2
Beg2 – 12 R/Pulls–Ly2S (legs str); 12kgx2/8kgx2
Beg3 – Sl 35kg, 50/20kg-40/10kg-30/0kg; 12 R/Pulls–Ly2S (squat); 8kgx2/5kgx2

 

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!