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)  

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ONLINE WHITEBOARD/COACHING – 160724

 

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:

Front Squat 3-3-3- E2ndMon2m for 6 min (90% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (65% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (50% 1RM)

 

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) Complete the following Sprint Chipper FT:

14m HS Walk (Regional Ramp – stairs and return ramp 7mx2)

21 Wall Balls (13.6kg/9.1kg)

14 Parallette HSPU (25cm/17.5cm)

21 Wall Balls (13.6kg/9.1kg)

14m HS Walk (Regional Ramp – stairs and return ramp 7mx2)

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 7m Bumper HSW (over 25kg-2 sets), 13.6/9.1kg; D/HSPU (15/9cm)

Int2 – 14m HSW (over 10kg-2 sets), 10/6.3kg, D/HSPU (3/1.5cm)

Int3 – 14m HSW or 3 WW, 10/6.3kg, HSPU

Beg1 – 6 Half WW, 10/6.3kg 10ft/9ft, PPU (61cm/Fl)

Beg2 – 6x 1 step WW, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), PPU (Fl/knees)

Beg3 – 6 WormW, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), PPU (Fl/knees)

 

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!