Featured Image – Rich Froning leads his Team CrossFit Mayhem Freedom on the worm. Rich retired from individual competition in 2014 after winning 4 consecutive Reebok CrossFit Games titles and has since lead his team to 2 back-to-back Affiliate Cup Championships in 2015 and 2016 (Image and facts courtesy of CrossFit, Inc.).

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Our class variant of Regionals 2018, Event 2 “Linda” – for equipment sharing purposes in class…

For the Regionals Linda event please see… https://games.crossfit.com/workouts/regionals/2018

Working in groups of 3, complete 55 reps of each movement for time by AMRAP’ing each movement on the minute until you each have completed all 165 reps:
1 min – Deadlift, 295 (134kg) / 220 lb. (100kg)
1 min – Bench press (or floor press), 195 (88kg) / 135 lb. (61kg)
1 min – Squat clean, 145 (65kg) / 105 lb. (47kg)

Extended Time Cap – 30 min (Actual TC – 17 min)

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

Our scaled class variant of Regionals 2018, Event 2 “Linda” – for equipment sharing purposes in class…

Intermediate Option:

Working in groups of 3, complete 55 reps of each movement for time by AMRAP’ing each movement on the minute until you each have completed all 165 reps:
1 min – Deadlift (110kg/80kg)
1 min – Bench press (or floor press) (65kg/45kg)
1 min – Squat clean (45kg/30kg)

Extended Time Cap – 30 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option:

Working in groups of 3, complete 55 reps of each movement for time by AMRAP’ing each movement on the minute until you each have completed all 165 reps:
1 min – Deadlift (65kg/48kg)
1 min – Bench press (or floor press) (45kg/30kg)
1 min – Squat clean (30kg/20kg)

Extended Time Cap – 30 min (Actual TC – 9 min)

Score = Time/TC plus 1 sec/rep missed

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.Focus on your relative lifting weakness first!

Cool-down/Trigger Ball/Foam Roll/Stretch