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!!!!!!
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 – 250923
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) Cluster, Thruster – E2ndMon2ndM for 10 min (5 Rnds, Max Day)
Score = Max Load
I.e. 2 reps… BB taken from floor
Beg1/2/3 – Power Clean, Thruster, Thruster
2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2
ECHO THRUSTER FINAL
For time – 21-18-15 of:
Echo Bike calories or Sub with S-Run (21-15-9 x 7.62)
20m Overhead Walking Lunge (47kg/70kg)
Time cap: 10 min for Benchmark (but Extended TC – 15 min)
Score = Time/TC plus 1 sec/Rep missed
S-Run sub is with 1 hand touch, 2 ft over line
Rx – 52/38kg; 61/43kg ;70/47kg
L1 – 47/34kg; 55/40kg ;63/42kg
L2 – 42/30kg; 50/35kg ;57/38kg
L3 – 38/28kg; 45/30kg ;50/35kg
L4 – 35/25kg; 40/28kg ;46/30kg
Int1 – 30/22kg; 35/25kg ;40/28kg
Int2 – 25/20kg; 30/20kg ;35/23kg
Beg1 – 20/15kg; 25/18kg ;30/20kg
Beg2 – 18/13kg; 20/15kg ;25/16kg
Beg3 – 15/10kg; 17/12kg ;20/13kg
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 email@example.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!