Featured Image – Four Times (2011-2014) Individual CrossFit Games Champion Rich Froning Jnr. took 1st on Open Workout 19.1 … In shot, Rich at the 2013 Reebok CrossFit Games (Image copurtesy 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) CrossFit Algoa’s March Challenge:

Max L-Sit Hold Time (20 cm between top of bumper and parallettes for min feet height)

Score = Total Time of Max Hold
*Time ends when athletes heels touch bumpers or any other part of body touches the floor

then…

2) OHS 3-3-3-3-3 (count sets >80% 1RM)

Score = Load

then…

3) Complete 30 Rope Climbs (4.5m) FT but starting at 0 min and EMOM complete 7 BB Facing Burpees
T2 – 22 Rope Climbs; T1 – 18 Rope Climbs

TC = 15 min

Score = Time/TC plus 1 sec/rep of Rope Climb

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

LITE WOD

1) CrossFit Algoa’s March Challenge:

INTERMEDIATE (Int1)
Same

BEGINNER (Beg1 and 2)

Max Tuck Sit Hold Time (Standard parrallette height 38 cm)

Score = Total Time of Max Hold
*Time ends when athletes feet or any other part of body touches the floor

BEGINNER (Beg3)

Max Front Bridge Hold Time

Score = Total Time of Max Hold
*Time ends when any part of athletes body touches the floor besides the elbows and forefoot

then…

2) OHS 3-3-3-3-3 (count sets >80% 1RM)

Score = Load

then…

3) Int1 Option:
Same
Int2 – 22 Rope Climbs
Int3 – 18 Rope Climbs

Beg1 option:

Complete 90 Leg assisted Rope Pull-ups FT but starting at 0 min and EMOM complete 5 Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep of Rope Climb

Beg2 Option:

Complete 60 Rope Pulls (lying to standing – legs straight) FT but starting at 0 min and EMOM complete 4 Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep of Rope Climb

Beg3 – 40 Rope Pulls (lying to standing – legs allowed to bend) and 4 Burpees with hands on box 61cm

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 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/Stretch