Featured Image – Over the next week we test the rest of 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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 210823

 

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) Front Squat 2 – EMOM (10 min at 75-90% 1RM, Climbing)

 

Score = Heaviest Load

 

then…

 

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

 

INTERVALS

 

2 intervals for total time:

21 box jump-overs (61cm/51cm)
15-calorie row
9 burpee box jump-overs (122cm/92cm)
21 box jump-overs (61cm/51cm)
15-calorie row
9 burpee box jump-overs (122cm/92cm)

Rest until 6-minute mark, then:

9 burpee box jump-overs (122cm/92cm)
15-calorie row
21 box jump-overs (61cm/51cm)
9 burpee box jump-overs (122cm/92cm)
15-calorie row
21 box jump-overs (61cm/51cm)

 

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

 

Metric Equiv:
(36/48 inches) – 91.5/122cm
(20/24 inches) – 51/61cm

 

LITE options:
Bp BJO – Vaulting allowed
SDHP (20kg/12kg)
L2 – Bp BJO (110/81cm)
L4 – Bp BJO (100/76cm)
Int1 – Bp BJO (76/61cm)
Int2 – Bp BJO (76/61cm)
Int3 – BP BJO (76/61cm)
Beg1 – BSO (61/51cm); SDHP (16/10kg); Bp BSO (61/51cm)
Beg2 – BSO (51/41cm); SDHP (12/8kg); Bp BSO (51/41cm)
Beg3 – BSO (41/31cm); SDHP (8/5kg); Bp BSO (41/31cm)

 

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 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!