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 – 150724

 

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) Complete the following FT:

20 Strict C2B PU

20 Strict PU

20 Kipping C2B PU

20 Kipping PU

TC – 8 min

Score = Time/TC plus  1 sec/rep missed

 

LITE:

Int1 – 18e

Int2 – 16e

Int3 – 14e

Beg1 – 20e (P/G)

Beg2 – 20e strict RR 1.5/1m then 20e 1/0,5m then same distances, reps w kipping

Beg3 – 20e strict RR 1/0.5m then 20e 0,5/0m then same distances, reps w kipping

 

Then…

 

Those who did not complete the Intro to Hero Wod Chad (35%)… on Friday …please complete today!

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

 

For those who did complete it then…

 

Complete the following …

 

AMRAP 20 min of the following with a DB (22.5kg/15kg):

10 DB Walking Lunge – Farmers Carry Position

20 DB Push Press – Single arm 10e

10 Lateral Facing DB Burpees

 

Score = Total Reps

AFL ATHLETES – Note your met con is different to the one above today!

LITE:

Int – Same RX

Beg1 – 15/10kg

Beg2 – 10/7kg

Beg3 – 7/5kg

 

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!