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)  

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ONLINE WHITEBOARD/COACHING – 230923

 

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:
a) Sandbag Cleans, over yoke or box
b) Clean (power) and Jerk (push)
c) Muscle-ups

Score = For Quality

 

then…

 

2) CrossFit Games 2013 Individuals

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

MUSCLE-UP LOGS

5 rounds for time:
7 muscle-ups
Run 25m
Sandbag Run 12m, 1 sandbag over logs (1.5m), Sandbag Run 12m, 1 sandbag over logs (1.5m), Sandbag Run 12m, 1 sandbag over log`s (1.7m)
(Rounds 1-4 = (68kg/45kg), Round 5 = (90kg/56kg)

 

TC – 15 min (For Benchmark but Extended CFA class cap – 20 min)

Score = Time/TC plus 1 sec/rep missed

 

Equip:
The Sandbag is pushed over the log, the athlete follows the SB over the log except on log 3. After the last Round the athlete will also follow the SB over the last log to pick it up and carry it 12m over the finish line.
If no Sandbag – sub with heavy clean and jerk
i.e. front rack walk 12m (6mx2), 1 CJ, Box VO (122cm), front rack walk 12m (6mx2) 1 CJ, Box VO (122cm), front rack walk 12m (6mx2) 1 CJ, Box VO (122cm).

 

LITE Options:
Rx – CJ sub 80/55kg;110/77kg
Rx – SB 68/45kg;90/56kg
Level1 – CJ 76/51kg;105/70kg
Level2 – SB 60/40kg;80/50kg; 72/48kg;99/66kg; 6 MU
Level3 – CJ 70/47kg;96/64kg; 6 MU
Level4 – SB 50/35kg;70/45kg; CJ 68/46kg;94/63kg; 5 MU
Int1 – SB 45/30kg;60/40kg; CJ 64/43kg;88/59kg; 6 B-MU
Int2 – CJ 60/40kg;83/55kg; 6 B-MU(B/P)
Int3 – CJ 58/39kg;80/53kg; 6 B-MU(P/G)
Beg1 – SB 30/20kg;45/30kg; CJ 54/36kg;74/50kg; 14 PU (P/G), 14 B-Dips (B/P)
Beg2 – CJ 44/29kg;61/41kg; 14 RR (1/1.5m), 14 S-Par. Dips (str)
Beg3 – SB 20/15kg;30/20kg; CJ 32/21kg;44/29kg; 14 RR (1/1.5m), 14 S-Par. Dips (bnt)

 

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!