ENTER OUR GAMES BOUND COMPETITION (6 Days Left) –

• 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 – 010724

 

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

 

DAVE’S GAMES BOUND COMPETITION (ONLINE VERSION CONTINUES) …

For those already completed… please see the alternative workout below.

 

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

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

 

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

 

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

 

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

 

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

 

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

 

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

 

OR IF YOU HAVE COMPLETED THIS GAMES BOUND WORKOUT ALREADY THEN COMPLETE THIS NEXT WORKOUT…

 

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Power Clean and Jerk (50kg/30kg)

20 Power Clean and Jerk (70kg/40kg)

AMRAP Power Clean and Jerk (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Must be a power clean… any jerk allowed /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

 

Workout 2:

AMRAP 9 minutes of:

20 Simultaneous Crossover DU (20 each)

15 Synchro Goblet Squats (32kg/24kg)

10 Synchro T2B

 

Score = Total Reps

CO DU – athletes work simultaneously (at same time). Each accumulate 20 reps

Synchro Goblet Squat – Synchro at start and finish

Synchro T2B – Synchro at start (hang), Mid-point (toes to bar), Synchro at start/end (hang)

 

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

Freestanding Handstand Hold in square 1mx1m

 

Score = Total Seconds

RX NB – Mix the Hold Time as needed, Int- completed alone; Beg – synchro on holds

 

LITE:

If alone complete all reps as is alone!

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Int3 – 30/15kg-40/23kg-55/32kg

Beg1 – 25/18kg – 35/22kg- 45/27kg

Beg2 – 20kg/15kg-30kg/18kg

Beg3 – 15/9kg-20/12kg

Workout 2:

Int2 – 28/20kg, 15 DU CO, 8 T2B

Int3 – 24/16kg, 10 DU CO, 6 T2B

Beg1 – 20/12kg, 20 CO SU, 10 HLR

Beg2 – 16/10kg, 20 SU, 10 HKR

Beg3 – 12/8kg, 15 SU, 10 1x HKR or Seated K2C

Workout 3:

Int2 – Freestanding HS hold 1 at time

Beg1 – HS hold at Wall (synchro)

Beg2 – Piked Hold 61/51cm (synchro)

Beg3 – Piked Hold (Flr/Kns)

 

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!