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🔥CrossFit Games Open Starts this Friday‼️⚠️… Remember to sign up at:

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

• Open Workout 26.1: Feb. 26-March 2
• Open Workout 26.2: March 5-9
• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

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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)  

ONLINE WHITEBOARD/COACHING – 020326 

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

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

 

1) Bar and/or DB and Gymnastics Drills:

1.1) DB – Power Clean, Push Press, Push Jerk ( 1x DB then 2x DB)

1.2) Burpee GTOH

1.3) T2B

1.4) Wall Walks

Or

1.3) Open Workout 26.1 – Wall Balls / Box Jump Over or Box Step Over / Wall Ball Box Step Overs

 

Score = For Quality

 

Then…

 

2) Open Workout 26.1 (scroll down)

 

Or 

 

AMRAP 20 min of:

300m Run

15 T2B

5 Burpee GTOH (22.5x2kg/15kgx2)

3 Wall Walks

 

Score = Total Reps 

 

LITE:

Int2 – 20kgx2/15kgx2; 13 T2B

Int3 – 20kgx2/12kgx2; 11 T2B 

Beg1 – 15kgx2/10kgx2; HLR (or Lying F2H) ; Half WW

Beg2 – Run 250m, 12kgx2/8kgx2; HKR (or Lying K2H) ; 1-step WW

Beg3 – Run 200m, 8kgx2/5kgx2; Sitting (K2C) ; Worm Walk 

OR

 

for those Re-Testing or Testing… CrossFit Games – Open Workout 26.1/2/3

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts)

 

View all the Movement Standards at: games.crossfit.com

CrossFit Games – Open Workout 26.1 https://games.crossfit.com/workouts/open/2026

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

 

Time cap: 12 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

Rx’d: (Ages 16-54)

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch (51cm) box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch (61cm) box

WORKOUT VARIATIONS:

Teenagers 14-15 (Rx Teens):

♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch (51cm) box

♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch (61cm) box

Masters 55+ (Int3):

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch (51cm) box (may step up)

♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch (61cm) box (may step up)

 

Scaled: (Ages 16-54) and Scaled Teenagers 14-15 (Beg1):

♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch (51cm) box (may step up)

♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch (61cm) box (may step up)

 

Scaled Masters 55+ (B1 Masters):

♀ 10-lb (4-kg) medicine ball, 8-foot target, 20-inch (51cm) box (may step up)

♂ 14-lb (6-kg) medicine ball, 8-foot target, 24-inch (61cm) box (may step up)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 51/38cm (BSO)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 38/30cm (BSO)

 

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 7x for the CrossFit Games and has competed 6 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!