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!!!!!!
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE
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 – 190823
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) 20 min Practice Sandbag Cleans to Shoulder with SB squats (outside in courtyard)
BB to back rack from floor if using a BB!
Score = For Quality
If you need a heavier SB… band them together
2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2
Adapted SKI-BAG… for CrossFit Algoa class…
40 Kipping Pullups
30 Sandbag squats (90kg/56kg)
30 Kipping Pullups
20 Sandbag squats (90kg/56kg)
Time cap: 6 minutes (Benchmark time at TC but continue until you finish w an extended cap of 12 min if needed)
Score = Time/TC plus 1 sec/Rep missed
Sandbag sub – You can use a singke DB/KB/Bumper/D-ball/Med ball or use a BB and do Back Squat from floor but on heavier loading below (ie. Transition front to back rack)
RX SB 90/55kg BB sub 100/60kg
L2 – SB 80/52kg / BB sub 90/55kg
Int1 – 36,26 PU; SB 70/50kg / BB sub 80/52kg
Int2 – 34,24 PU; SB 65/45kg / BB sub 70/50kg
Int3 – 32,22 PU; SB 60/40kg / BB sub 65/45kg
Beg1 – 40,30 RR (0.5/0m); SB 45/30kg / BB 55/35kg
Beg2 – 35,25 RR (0/-0.5m); SB 30/20kg / BB sub 40/25kg
Beg3 – 30,20 RR (-0.5/-1m); SB 25/15kg / BB sub 30/20kg
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org for details & fees.
Dave has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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!