ENTER OUR GAMES BOUND COMPETITION (Starts Tomorrow) –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

 

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

 

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 @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 270624

 

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) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):

AMRAP DB Box Step-overs (61cm/51cm and 30kgx2/20kgx2)

NB – Box Orientation – step-over longways to prevent Box tipping!

 

…in the following order:

1st Athlete goes from 0-30 sec

2nd Athlete goes from 30-60 sec

3rd Athlete goes from 60-90 sec

 

NB IF ALONE – just do 1 x 30 sec AMRAP at 0 sec, 1.5 min, 3 min, 4.5 min, 6 min, 7.5 min, 9 min, 10.5min, 12 min, 13.5min

 

Score = Total Reps (per athlete)

 

LITE:

Use KB as needed for loadings

Int1 – 24kgx2/16kgx2 at 61/51cm

Int2 – 22.5kgx2/15kgx2 at 61/51cm

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 15kgx2/10kgx2 at 61/51cm

Beg2 – 10kgx2/7kgx2 at 61/51cm

Beg3 – 7kgx2/5kgx2 at 61/51cm

 

then…

 

b) In Teams of 3, AMRAP the following for 12 min:

1st Ath – 15 Strict HSPU

2nd Ath – AMRAP DU

3rd Ath – AMRAP Turkish Get-Up Sit-up’s (22.5kg/15kg) – alt as needed

Score = Total Reps

NB – Ath on S-HSPU calls the rotation

 

LITE:

If alone AMRAP station 1/2 for how long it took you to complete the 15 S-HSPU

Use KB as needed for loadings

Int1 – same Rx

Int2 – 1/2 abm; 20/12kg

Int3 – 2/3 abm; 20/12kg

Beg1 – PPU (61/51cm); 15/10kg; SU

Beg2 – PPU (51cm/Flr); 10/7kg; SU

Beg3 – PPU (Flr/Kns 2 abm); 7/5kg; SU

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 6th 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!