CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 July 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 July 2024

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!

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

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

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!


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/

 

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 – 120724

 

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) CrossFit HQ WOD – Tuesday 230627

Complete as many rounds as possible in 12 minutes of:

9 double-kettlebell deadlifts

100-ft (30,48m) farmers carry

106-lb (2x 48kg) / KBs 150-lb (2x 68kg) KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Scaling:

If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

 

LITE:

Use Farmers Walk Bars if need RX or closer to RX

If using DB…touch 1 head to ground for Deadlift

Level1 – 60kgx2/40kgx2

Level3 – 55kgx2/35kgx2

Int1(CFHQ Int) – 48kgx2/32kgx2

Int2 – 45kgx2/30kgx2

Int3 – 40kgx2/24kgx2

Beg1 – 32kgx2/20kgx2

Beg2 – 24kgx2/16kgx2

Beg3(CFHQ Beg) – 16kgx2/12kgx2


then…

 

2) Intro to Hero Wod Chad (35%)

For Time:

350 Box Step-Ups (20 in – 51cm)

Wear a Ruck Pack (45/35 lb – 20kg/15kg)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Use DB/KB/Bumper to load if no weight vest

Int1 – 15/10kg

Int2 – 10/7kg

Int3 – 7/5kg

Beg1 – Body Weight

Beg2 – 250 Reps Body Weight

Beg3 – 200 Reps 40cm

 

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!

 

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