ENTER OUR GAMES BOUND COMPETITION (4 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/

 

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024…

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

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 – 020724

 

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) Accumulate the following Hold times and Run Distance, mixing as needed:

3 minutes of L-sit hold

20 Wall Walks

100x 7.62m Shuttle Run

Break up the work as needed.

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Nb – 1 Rep Is 1 length (7.62m)

 

 

LITE:

Int1 – same Rx

Int2 – Weak L-sit, 18 WW

Int3 – 1 Legged L-sit, 16 WW

Beg1 – Tuck Sit; 20 Half WW; 100 S-Run

Beg2 – 1 Legged Tuck sit (alt.); 20 1-step WW; 90x S-Run

Beg3 – FrontB; 20 No Step WW or WormW; 80x S-Run

 

Then…

 

3) Climb the following escalated “Death by Power Clean, Burpee” Ladder for 9 min (BB 60kg/40kg):

Min 1 – 2 Complexes

Min 2 – 3 Complexes

Min 3 – 4 Complexes

Min 4 – 5 Complexes

Etc…. 6-7-8 … etc.

 

Score = Total Reps

 

Notes:

Complete a power clean, followed by a BB facing burpee  ; Continue until you can no longer maintain the pace to complete the designated reps in 1 min  ;  TC – 20 min. ;  if you fall out before 5 min then Rest 3 min, and repeat the workout from 2 complexes.

 

LITE:

Int1 – 50/32kg

Int2 – 45/30kg

Int3 – 40/25kg

Beg1 – 35/20kg

Beg2 – 30/20kg

Beg3 – 20/12kg

B1-3: Burpee Step Over

 

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!