Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 250923

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) Cluster, Thruster – E2ndMon2ndM for 10 min (5 Rnds, Max Day)

Score = Max Load

I.e. 2 reps… BB taken from floor

LITE:
Beg1/2/3 – Power Clean, Thruster, Thruster

Then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

ECHO THRUSTER FINAL

For time – 21-18-15 of:
Echo Bike calories or Sub with S-Run (21-15-9 x 7.62)
Thrusters (52kg/38kg)-(43kg/61kg)-(47kg/70kg)

Then,

20m Overhead Walking Lunge (47kg/70kg)

Time cap: 10 min for Benchmark (but Extended TC – 15 min)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
S-Run sub is with 1 hand touch, 2 ft over line
Rx – 52/38kg; 61/43kg ;70/47kg
L1 – 47/34kg; 55/40kg ;63/42kg
L2 – 42/30kg; 50/35kg ;57/38kg
L3 – 38/28kg; 45/30kg ;50/35kg
L4 – 35/25kg; 40/28kg ;46/30kg
Int1 – 30/22kg; 35/25kg ;40/28kg
Int2 – 25/20kg; 30/20kg ;35/23kg
Beg1 – 20/15kg; 25/18kg ;30/20kg
Beg2 – 18/13kg; 20/15kg ;25/16kg
Beg3 – 15/10kg; 17/12kg ;20/13kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 250923

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) Cluster, Thruster – E2ndMon2ndM for 10 min (5 Rnds, Max Day)

Score = Max Load

I.e. 2 reps… BB taken from floor

LITE:
Beg1/2/3 – Power Clean, Thruster, Thruster

Then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

ECHO THRUSTER FINAL

For time – 21-18-15 of:
Echo Bike calories or Sub with S-Run (21-15-9 x 7.62)
Thrusters (52kg/38kg)-(43kg/61kg)-(47kg/70kg)

Then,

20m Overhead Walking Lunge (47kg/70kg)

Time cap: 10 min for Benchmark (but Extended TC – 15 min)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
S-Run sub is with 1 hand touch, 2 ft over line
Rx – 52/38kg; 61/43kg ;70/47kg
L1 – 47/34kg; 55/40kg ;63/42kg
L2 – 42/30kg; 50/35kg ;57/38kg
L3 – 38/28kg; 45/30kg ;50/35kg
L4 – 35/25kg; 40/28kg ;46/30kg
Int1 – 30/22kg; 35/25kg ;40/28kg
Int2 – 25/20kg; 30/20kg ;35/23kg
Beg1 – 20/15kg; 25/18kg ;30/20kg
Beg2 – 18/13kg; 20/15kg ;25/16kg
Beg3 – 15/10kg; 17/12kg ;20/13kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 240923

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)
a) Practice – Parallel Bar Traverse with piroutteMovements and setup below
b) Practice – DU and Heavy Rope DU
c) Practice – Seated Sled Pull

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

PARALLEL-BAR PULL

8 rounds for time:
Down-and-back P-bar traverse
30 heavy-rope double-unders
1 section hand-over-hand sled pull (156kg/131kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Seated Sled pull – block feet
P-Bar Trav. includes 1x piroutte
Parallel Bars – dims – 3.5 m long, 2m high, 42 cm apart
Replicate w Box set-up (5 x 76cm long, 2 boxes high 122cm) or (2x 76cm long, 2 boxes high 122cm)
Replicate w Dips bars (50cm long is 7 lengths on dips bars)
Loads in sled (EXCLUDES sled of 35kg)
NB – If no heavy rope – double the Skips I.e. 60 DU
M – Sled 35kg plus 156kg
W – Sled 35kg plus 131kg
Rx – 156/131kg
Level1 – 148/104kg
Level2 – 140/98kg
Level3 – 137/96kg
Level4 – 133/93kg
Int1 – 125/87kg; 25 Heavy DU
Int2 – 117/82kg; 21 Heavy DU
Int3 – 109/76kg; 17 Heavy DU
Beg1 – 94/66kg; 60 SU
Beg2 – 78/55kg; 50 SU
Beg3 – 62/44kg; 40 SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 230923

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:
a) Sandbag Cleans, over yoke or box
b) Clean (power) and Jerk (push)
c) Muscle-ups

Score = For Quality

then…

2) CrossFit Games 2013 Individuals

https://games.crossfit.com/workouts/games/2023?division=2

MUSCLE-UP LOGS

5 rounds for time:
7 muscle-ups
Run 25m
Sandbag Run 12m, 1 sandbag over logs (1.5m), Sandbag Run 12m, 1 sandbag over logs (1.5m), Sandbag Run 12m, 1 sandbag over log`s (1.7m)
(Rounds 1-4 = (68kg/45kg), Round 5 = (90kg/56kg)

TC – 15 min (For Benchmark but Extended CFA class cap – 20 min)

Score = Time/TC plus 1 sec/rep missed

Equip:
The Sandbag is pushed over the log, the athlete follows the SB over the log except on log 3. After the last Round the athlete will also follow the SB over the last log to pick it up and carry it 12m over the finish line.
If no Sandbag – sub with heavy clean and jerk
i.e. front rack walk 12m (6mx2), 1 CJ, Box VO (122cm), front rack walk 12m (6mx2) 1 CJ, Box VO (122cm), front rack walk 12m (6mx2) 1 CJ, Box VO (122cm).

LITE Options:
Rx – CJ sub 80/55kg;110/77kg
Rx – SB 68/45kg;90/56kg
Level1 – CJ 76/51kg;105/70kg
Level2 – SB 60/40kg;80/50kg; 72/48kg;99/66kg; 6 MU
Level3 – CJ 70/47kg;96/64kg; 6 MU
Level4 – SB 50/35kg;70/45kg; CJ 68/46kg;94/63kg; 5 MU
Int1 – SB 45/30kg;60/40kg; CJ 64/43kg;88/59kg; 6 B-MU
Int2 – CJ 60/40kg;83/55kg; 6 B-MU(B/P)
Int3 – CJ 58/39kg;80/53kg; 6 B-MU(P/G)
Beg1 – SB 30/20kg;45/30kg; CJ 54/36kg;74/50kg; 14 PU (P/G), 14 B-Dips (B/P)
Beg2 – CJ 44/29kg;61/41kg; 14 RR (1/1.5m), 14 S-Par. Dips (str)
Beg3 – SB 20/15kg;30/20kg; CJ 32/21kg;44/29kg; 14 RR (1/1.5m), 14 S-Par. Dips (bnt)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210823

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) Front Squat 2 – EMOM (10 min at 75-90% 1RM, Climbing)

Score = Heaviest Load

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

INTERVALS

2 intervals for total time:

21 box jump-overs (61cm/51cm)
15-calorie row
9 burpee box jump-overs (122cm/92cm)
21 box jump-overs (61cm/51cm)
15-calorie row
9 burpee box jump-overs (122cm/92cm)

Rest until 6-minute mark, then:

9 burpee box jump-overs (122cm/92cm)
15-calorie row
21 box jump-overs (61cm/51cm)
9 burpee box jump-overs (122cm/92cm)
15-calorie row
21 box jump-overs (61cm/51cm)

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

Metric Equiv:
(36/48 inches) – 91.5/122cm
(20/24 inches) – 51/61cm

LITE options:
Bp BJO – Vaulting allowed
SDHP (20kg/12kg)
L2 – Bp BJO (110/81cm)
L4 – Bp BJO (100/76cm)
Int1 – Bp BJO (76/61cm)
Int2 – Bp BJO (76/61cm)
Int3 – BP BJO (76/61cm)
Beg1 – BSO (61/51cm); SDHP (16/10kg); Bp BSO (61/51cm)
Beg2 – BSO (51/41cm); SDHP (12/8kg); Bp BSO (51/41cm)
Beg3 – BSO (41/31cm); SDHP (8/5kg); Bp BSO (41/31cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210823

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 Bar Muscle-ups

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

HELENA

3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (22,5kg/15kg)

Time cap: 11 minutes

Extended CFA class cap – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Rx – DB 22.5/15kg
L2 – 10 B-MU
L4 – 8 B-MU
Int1 – 6 B-MU
Int2 – 20/15kg, 8 B-MU (R/B)
Int3 – 20/12kg, 8 B-MU (P/G)
Beg1 – 15/10kg, 12 PU (P/G), 12 PU/Kns up, Ts dwn
Beg2 – 10/7kg, 12 RR (1/0.5m), 12/8 Kns up, Ts dwn
Beg3 – 300m Run, 7/5kg, 12 RR (0.5/0m), 8 Kns up, Ts dwn/12 PU(kns)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 190823

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) 20 min Practice Sandbag Cleans to Shoulder with SB squats (outside in courtyard)
or
BB to back rack from floor if using a BB!

Score = For Quality

If you need a heavier SB… band them together

Then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

Adapted SKI-BAG… for CrossFit Algoa class…

PULL-UP-SKI BAG

For time:
40 Kipping Pullups
30 Sandbag squats (90kg/56kg)
30 Kipping Pullups
20 Sandbag squats (90kg/56kg)

Time cap: 6 minutes (Benchmark time at TC but continue until you finish w an extended cap of 12 min if needed)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Sandbag sub – You can use a singke DB/KB/Bumper/D-ball/Med ball or use a BB and do Back Squat from floor but on heavier loading below (ie. Transition front to back rack)
RX SB 90/55kg BB sub 100/60kg
L2 – SB 80/52kg / BB sub 90/55kg
Int1 – 36,26 PU; SB 70/50kg / BB sub 80/52kg
Int2 – 34,24 PU; SB 65/45kg / BB sub 70/50kg
Int3 – 32,22 PU; SB 60/40kg / BB sub 65/45kg
Beg1 – 40,30 RR (0.5/0m); SB 45/30kg / BB 55/35kg
Beg2 – 35,25 RR (0/-0.5m); SB 30/20kg / BB sub 40/25kg
Beg3 – 30,20 RR (-0.5/-1m); SB 25/15kg / BB sub 30/20kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 180823

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) 20 min Practice Sandbag Cleans to Shoulder with SB squats (outside in courtyard)
or
BB to back rack from floor if using a BB!

Score = For Quality

If you need a heavier SB… band them together

Then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

Adapted SKI-BAG… for CrossFit Algoa class…

PULL-UP-SKI BAG

For time:
40 Kipping Pullups
30 Sandbag squats (90kg/56kg)
30 Kipping Pullups
20 Sandbag squats (90kg/56kg)

Time cap: 6 minutes (Benchmark time at TC but continue until you finish w an extended cap of 12 min if needed)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Sandbag sub – You can use a singke DB/KB/Bumper/D-ball/Med ball or use a BB and do Back Squat from floor but on heavier loading below (ie. Transition front to back rack)
RX SB 90/55kg BB sub 100/60kg
L2 – SB 80/52kg / BB sub 90/55kg
Int1 – 36,26 PU; SB 70/50kg / BB sub 80/52kg
Int2 – 34,24 PU; SB 65/45kg / BB sub 70/50kg
Int3 – 32,22 PU; SB 60/40kg / BB sub 65/45kg
Beg1 – 40,30 RR (0.5/0m); SB 45/30kg / BB 55/35kg
Beg2 – 35,25 RR (0/-0.5m); SB 30/20kg / BB sub 40/25kg
Beg3 – 30,20 RR (-0.5/-1m); SB 25/15kg / BB sub 30/20kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170823

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 Movements and setup below

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

THE ALPACA REDUX

All for time:

38.4m Sled push (drop 2x KB e 12.8m) – 12.8m 192/144kg, 12.8m 128/96kg 64/48kg, 12.8m 128/96kg

Then 3 rounds of:
2 legless rope climbs (4.57m from sit, climb down decent to sit)
Run 12.8m
12 kettlebell clean and jerks (32kgx2/24kgx2)
12.8m sled push, starting with two kettlebells* (53/70 lb)
Run back 12,8m, Run 25.6m

*Add two kettlebells to the sled after each round.

Time cap: 18 minutes (Class 25 min)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Loads in sled (EXCLUDES sled of 35kg)
6x KB (32/24kg)
RC (4.57m)
NB – class use Bmprs 2 load sleds not KB
KB CJ from hang
M – Sled 35kg plus 192kg (32kgx6) 12.8m, Sled 35kg plus 128kg (32kgx4) 12.8m, Sled 35kg plus 64kg (32kgx2) 12.8m
W – Sled 35kg plus 144kg (24kgx6) 12.8m, Sled 35kg plus 96kg (24kgx4) 12.8m, Sled 35kg plus 48kg (24kgx2) 12.8m
Prowler High Bar push (mid height)
RX class Sl 35kg, 120/65kg-100/50kg-80/40kg
Int1 – Sl 35kg, 100/50kg-80/40kg-60/30kg; 1.5 LL-RC; 28×2/20x2kg
Int2 – Sl same I1; 3x Half LL-RC – no jump; 24×2/16x2kg
Int3 – Sl same I1; 12x LL R-PU or 2x 2 Pulls RC(no jump); 24×2/16x2kg
Beg1 – Sl 35kg, 80/40kg-60/30kg-50/20kg; 12 R/Pulls–Ly2S (hips/legs str); 16kgx2/12kgx2
Beg2 – 12 R/Pulls–Ly2S (legs str); 12kgx2/8kgx2
Beg3 – Sl 35kg, 50/20kg-40/10kg-30/0kg; 12 R/Pulls–Ly2S (squat); 8kgx2/5kgx2

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 160823

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

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

1) Practice 30 min:

Handstand walk plus (ramp up/down) & LITE variations below
Free-standing handstand push-ups & LITE variations below
Unbroken obstacle steps to a 180° pirouette (3mx 41cm high) & LITE variations below
Pull-overs & LITE variations below

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

INVERTED MEDLEY

For time:

30-foot (9.1m) unbroken handstand walk over the ramp (ramp up/down)

8 free-standing handstand push-ups

Unbroken obstacle steps to a 180° pirouette (3mx 41cm high)

16 pull-overs

Unbroken obstacle steps to a 360° pirouette (3mx 41cm high)

8 free-standing handstand push-ups

30-foot (9.1m) unbroken handstand walk over the ramp (ramp up/down)

Time cap: 7 minutes (For Benchmark Score but practice until 15min or until completed)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
FS- HSPU – perform 8 over 9m… 1m apart onto 1x abmat
Int1 – unbroken – down 2m plus 5m flat; 6 FS-HSPU at wall (1 abm-can break); down steps to 180 deg pirr; 10 Pullovers then Return
Int2 – down 2m, break 4 m; 6 FS-HSPU at wall (2 abm-can break); 3 m w 1x pirr; 10 pull to invert (no over), then Return
Int3 – 9m (can break); 4 FS-HSPU at wall (2 abm-can break); 3 m w 90deg turn; 10 T2B then Return
Beg1 – At wall (27 weight shifts); 5 Kick up, lower down (1/2abm); box 180 deg circle walk (ft on box); 16 HLR then Return
Beg2 – Piked Opp Sh taps (51cm, 27); 8 Ppu (51cm/flr) ; box 180 deg circle walk (ft on 51cm/flr); 16 HKR then Return
Beg3 – Piked Hold (ft floor – Opp sh taps 27) ; 8 Ppu (Flr/kns); box 180 deg circle walk (ft on Flr/kns); 16 1x leg HKR then Return

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!