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!

ENTER OUR GAMES BOUND COMPETITION (2 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 – 050724

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) Turkish Get-Ups 2 – E2ndMon2ndM for 10 min (5 Rnds, Max Day)

Score =Load

2 Reps – 1 on left and 1 on Right (in order)

Suggestion – start with weaker side 1st

Then…

2) In groups of 3, AMRAP 12 min (2 Rnds) of:

Min 1, 2: AMRAP Turkish Get-ups (22.5kg/15kg)

Min 3,4: AMRAP DB Thrusters (22.5kgx2/15kgx2)

Min 5,6: AMRAP Shuttle Run (7.62m)

Score = Total Reps

1 length (7.62m) is 1 Rep

LITE:

Use single or double as prescribed

Int1/2 – Same

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7kg

Beg3 – 7.5/5kg

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!

ENTER OUR GAMES BOUND COMPETITION (2 Days Left) –

• ONLINE (you have 2 Days left 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 – 040724

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) Practice Kipping Pull-ups or Butterfly Kipping Pull-ups

Score = For Quality

then…

2) AGOQ Quarter Finals CFG 2023 – Test 1 https://games.crossfit.com/workouts/onlinequalifiers/2023

All for time:

3 rounds of:

2 x 25-ft dumbbell walking lunge (hang position)

20 toes-to-bars

Immediately followed by:

2 rounds of:

2 x 25-ft dumbbell walking lunge (rack position)

15 chest-to-bar pull-ups

Immediately followed by:

2 x 25-ft dumbbell walking lunge (overhead position)

10 bar muscle-ups

♀ 2 x 35-lb (15kgx2) dumbbells

♂ 2 x 50-lb (22.5kgx2) dumbbells

Time cap: 20 minutes (for benchmark score)… then continue to a extended TC of 25 min if not completed at 20 min!

Score = Time/TC plus 1 sec/rep missed

Metric Equivalents:

* The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms for the

dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50

lb).

25 ft is 7.62m

1 Rep is 7.62m on the lunge

NB Notes:

Athletes may NOT use gymnastics grips during the

walking lunges

– Resting the handle of the dumbbell or the hands

directly on the shoulder is NOT allowed.

– Releasing the grip on the handle and letting the

dumbbell rest solely on the shoulder is NOT

allowed.

– The athlete must finish the entire 25-foot

section with both feet over the line, knees and

hips extended, and the dumbbells in the rack

position before lowering the dumbbells from the

shoulders.

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

WORKOUT VARIATIONS

Teenagers 16-17, Masters 35-54

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Teenagers 14-15, Masters 55+ (will count RX if that’s your age for CFA)

♀ 20-lb dumbbells

♂ 35-lb dumbbells

CFA LITE Options:

Int1 – 22.5kgx2/15kgx2; 18 T2B; 12 C2B PU; 6 B-MU

Int2 – 20kgx2/15kgx2; 16 T2B; 10 C2B PU; 10 B-MU (R/B)

Int3 – 15kgx2/10kgx2; 14 T2B; 15 PU; 10 B-MU (B/P)

Beg1 – 15kgx2/10kgx2; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)

Beg2 – 10kgx2/7kgx2; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)

Beg3 – 7.5kgx2/5kgx2; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m)

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!

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!

ENTER OUR GAMES BOUND COMPETITION (5 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 – 010724

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 – Week 3 Progressions:

Front Squat 3-3-3- E2ndMon2m for 6 min (80% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (60% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (45% 1RM)

Score = Sum of 3 Max Loads

Nb – If you missed week 1 or 2 then start there on those %’s

LITE:

Keep loading so that great form is maintained

Then…

2)  CrossFit HQ WOD – Thursday 230629 / 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb DBs (2x 15kg) ♂ 50-lb (2x 22.5kg) DBs

Scaling:

This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

LITE:

Int1 – 20kgx2/12kgx2

Int2(CFHQ Int) – 15kgx2/10kgx2

Int3 – 15kgx2/10kgx2; 30 DU

Beg1 – 10kgx2/7.5kgx2; 40 SU

Beg2(CFHQ Beg) – 7.5kgx2/5kgx2; 40 SU

Beg3 – 7kgx2/2.5kgx2; 30 SU

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!

ENTER OUR GAMES BOUND COMPETITION (6 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/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 010724

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

DAVE’S GAMES BOUND COMPETITION (ONLINE VERSION CONTINUES) …

For those already completed… please see the alternative workout below.

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER ⬆️ ABOVE!

https://crossfitalgoa.com/games-bound-competition-2024/

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

OR IF YOU HAVE COMPLETED THIS GAMES BOUND WORKOUT ALREADY THEN COMPLETE THIS NEXT WORKOUT…

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Power Clean and Jerk (50kg/30kg)

20 Power Clean and Jerk (70kg/40kg)

AMRAP Power Clean and Jerk (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Must be a power clean… any jerk allowed /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20 Simultaneous Crossover DU (20 each)

15 Synchro Goblet Squats (32kg/24kg)

10 Synchro T2B

Score = Total Reps

CO DU – athletes work simultaneously (at same time). Each accumulate 20 reps

Synchro Goblet Squat – Synchro at start and finish

Synchro T2B – Synchro at start (hang), Mid-point (toes to bar), Synchro at start/end (hang)

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

Freestanding Handstand Hold in square 1mx1m

Score = Total Seconds

RX NB – Mix the Hold Time as needed, Int- completed alone; Beg – synchro on holds

LITE:

If alone complete all reps as is alone!

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Int3 – 30/15kg-40/23kg-55/32kg

Beg1 – 25/18kg – 35/22kg- 45/27kg

Beg2 – 20kg/15kg-30kg/18kg

Beg3 – 15/9kg-20/12kg

Workout 2:

Int2 – 28/20kg, 15 DU CO, 8 T2B

Int3 – 24/16kg, 10 DU CO, 6 T2B

Beg1 – 20/12kg, 20 CO SU, 10 HLR

Beg2 – 16/10kg, 20 SU, 10 HKR

Beg3 – 12/8kg, 15 SU, 10 1x HKR or Seated K2C

Workout 3:

Int2 – Freestanding HS hold 1 at time

Beg1 – HS hold at Wall (synchro)

Beg2 – Piked Hold 61/51cm (synchro)

Beg3 – Piked Hold (Flr/Kns)

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!

ENTER OUR GAMES BOUND COMPETITION (7 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/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 290624

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

DAVE’S GAMES BOUND COMPETITION (Starts Today) …

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER ⬆️ ABOVE!

https://crossfitalgoa.com/games-bound-competition-2024/

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

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!

ENTER OUR GAMES BOUND COMPETITION (Starts Today) –

• IN-PERSON (Friday 17:30) and/or
• 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/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 270624

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

DAVE’S GAMES BOUND COMPETITION (Starts Today) …

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER ⬆️ ABOVE!

https://crossfitalgoa.com/games-bound-competition-2024/

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

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!

ENTER OUR GAMES BOUND COMPETITION (Starts Tomorrow) –

• IN-PERSON (Friday 17:30) and/or
• 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/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 270624

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) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):

AMRAP DB Box Step-overs (61cm/51cm and 30kgx2/20kgx2)

NB – Box Orientation – step-over longways to prevent Box tipping!

…in the following order:

1st Athlete goes from 0-30 sec

2nd Athlete goes from 30-60 sec

3rd Athlete goes from 60-90 sec

NB IF ALONE – just do 1 x 30 sec AMRAP at 0 sec, 1.5 min, 3 min, 4.5 min, 6 min, 7.5 min, 9 min, 10.5min, 12 min, 13.5min

Score = Total Reps (per athlete)

LITE:

Use KB as needed for loadings

Int1 – 24kgx2/16kgx2 at 61/51cm

Int2 – 22.5kgx2/15kgx2 at 61/51cm

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 15kgx2/10kgx2 at 61/51cm

Beg2 – 10kgx2/7kgx2 at 61/51cm

Beg3 – 7kgx2/5kgx2 at 61/51cm

then…

b) In Teams of 3, AMRAP the following for 12 min:

1st Ath – 15 Strict HSPU

2nd Ath – AMRAP DU

3rd Ath – AMRAP Turkish Get-Up Sit-up’s (22.5kg/15kg) – alt as needed

Score = Total Reps

NB – Ath on S-HSPU calls the rotation

LITE:

If alone AMRAP station 1/2 for how long it took you to complete the 15 S-HSPU

Use KB as needed for loadings

Int1 – same Rx

Int2 – 1/2 abm; 20/12kg

Int3 – 2/3 abm; 20/12kg

Beg1 – PPU (61/51cm); 15/10kg; SU

Beg2 – PPU (51cm/Flr); 10/7kg; SU

Beg3 – PPU (Flr/Kns 2 abm); 7/5kg; SU

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!

ENTER OUR GAMES BOUND COMPETITION –

• IN-PERSON (Friday 17:30) and/or
• 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/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 260624

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) CFA/AFL 40:20 intervals for Max Total Reps – Work 0-40 sec, Rest 41-60 sec, for 4 Rnds – 4 min each:

a) Airbike (cal) (Cyclone x Cal by 1,53)

Rest 90 sec 

b) Cross-Over DU

Rest 90 sec

c) T2B

Rest 90 sec

d) Rowing or SDHP (32kg/20kg)

Rest 90 sec

e) Lateral BB Facing Burpees

Rest 90 sec

f) 5m Sled Push (5m low bar/5m high bar) (sled plus 40kg/22kg)

Score = Total Reps

LITE:

NB – Total Time 30:00 with rests  ;  Row sub today – 32kg/20kg SU

Loads below are Prowler Sled (35kg) plus load.

1m = 1 Rep on Sled

Int1/2/3- Same as RX

Beg1 – CO SU, HLR, 20/16kg SDHP; 22kg/Empty

Beg2 – CO SU, HKR, 16/12kg SDHP; 22kg/Empty

Beg3 – SU, 1x HLR or K2C(seated), 12/10kg SDHP; 22kg/Empty

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!