ENTER OUR GAMES BOUND COMPETITION (last day) –

• 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 – 060724

 

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

 

Don and Ange’s Equally Yoked Farewell WOD…

AMRAP 40 min of:

20 Combat base Get-ups (synchro)

10 Cleans (squat) – Hold bar Front Rack – 1 for 1 (60kg/40kg)

20 T2B – HS Hold (wall)

10 Snatches (squat) Hold bar OH – 1 for 1 (60kg/40kg)

20 Partner Squats (Piggy Back) or Synchro Back Squat (60kg/40kg)

10 Muscle-ups and Dead hang (Pull-ups 20)

20 Burpee Vault Over 76cm … other hugs/lion kills a KB (32kg/20kg goblet squat hold)

10 Synchro Walk Walks

20 Box Step Overs – farmers carry  (32kgx2/20kgx2) – front rack hold DB/Kb

20 Sandbag Clean with 5mx2 Belly walk every 5th rep (60kg/40kg) or BB Power Clean w 5mx 2 Front Rack Walk every 5th rep (60kg/40kg)

40 Sprawls (synchro)

60 Wall Balls 1 for 1 (9.1/6.3kg)

800m Run (synchro)

 

Score = Total Reps

5m walk is 1 Rep on Sandbag Hug

Run 10m is 1 Rep

Wall Balls – mixed Gender pairs do half on heavy ball, half on light (Females use female height)

NB – A partner can help his/her other partner with the reps and holds

If Alone – Do all the workout Reps (I.e. 40 sprawls) but do not complete any Holds

 

LITE:

Level3 – 55/35kg; 24kgx2/16kgx2 at 61/51cm; 8 MU

Int1 – 50/32kg;  24kgx2/16kgx2 at 61/51cm; 10 BMU

Int2 – 45/30kg;  24kgx2/16kgx2 at 61/51cm; 10 BMU (B/P)

Int3 – 40/25kg; 20kgx2/12kgx2 at 61/51cm; 10 BMU (P/G);

Beg1 – 35/20kg; 16kgx2/10kgx2; HLR; 20 C2B PU (P/G); BpVO (61cm-no bum); Half WW; BSO 61/51cm; 40/30kgSB; WB (6.3/4.5kg, 10ft/9ft)

Beg2 – 30/20kg; 12kgx2/8kgx2; HKR w PPU hold 51cm; 20 RR(1.5/1m); BpVO(61cm); 1 StepWW; BSO 41cm; 30/20kgSB; 600m; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 20/12kg; 8kgx2/5kgx2; HKRx1 w PPU hold Flr; 20 RR(1/0,5m); BpVO(51cm); WormW; BSO 30cm; 20/10kgSB; 400m; WB 6,3/4,5kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

 

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!