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🔥CrossFit Games Open – LAST CHANCE TO TEST 26.3 …TODAY – IN ALL CLASSES ‼️⚠️

➡️ 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 – 160326 

 

⚠️‼️⚠️ 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) BB – Power Clean and Thruster

1.2) Thrusters ; C2B/PU/RR; WW

 

Score = For Quality

 

Then…

 

2) CrossFit Games – Open Workout 26.3 https://games.crossfit.com/workouts/open/2026

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Nb – Lateral Facing Burpees

Nb – Any Clean

Scaled OPTIONS /LITE:

RX –

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Int1:

♀ 25, 32, 35 kg

♂ 35, 45, 55 kg

Teenagers 14-15:

♀ 45, 55, 65 lb (20, 25, 29 kg)

♂ 65, 85, 95 lb (29, 38, 43 kg)

Masters 55+/Int2:

♀ 55, 65, 75 lb (25, 29, 34 kg)

♂ 75, 95, 115 lb (34, 43, 52 kg)

Int3:

♀ 23, 27, 32 kg

♂ 32, 40, 47 kg

Scaled (Ages 16-54)/Beg1:

♀ 45, 55, 65 lb (20, 25, 29 kg), may step over BB

♂ 65, 85, 95 lb (29, 38, 43 kg), may step over BB

Scaled Teenagers 14-15, Scaled Masters 55+/Beg2:

♀ 35, 45, 55 lb (15, 20, 25 kg), may step over BB

♂ 55, 75, 85 lb (25, 34, 38 kg), may step over BB

Beg3:

Step over BB

♀ 12, 15, 20 kg

♂ 15, 20, 25 kg

Or 

 

2) AMRAP 20 min of:

12 burpees over the bar

24x 7m Shuttle Run

12 burpees over the bar

12 thrusters, weight 1

12 burpees over the bar

12 C2B Pull-ups

12 burpees over the bar

12 thrusters, weight 2

12 burpees over the bar

6 Wall Walks

12 burpees over the bar

12 thrusters, weight 3

Resume at Start on Weight 1

Score = Total Reps

Nb – Lateral Facing Burpees

LITE:

RX – 43, 52, 61 kg/29, 34, 38 kg

Int1 – 35, 45, 55 kg /25, 32, 35 kg; 10 C2B; 5 WW

Int2 – 34, 43, 52 kg/25, 29, 34 kg; 8 C2B; 5 WW

Int3 – 32, 40, 47 kg/23, 27, 32 kg; 12 PU; 4 WW

Beg1 – 29, 38, 43 kg/20, 25, 29 kg; BB StepO; 12 PU (P/G); 6 Half WW

Beg2 – 25, 34, 38 kg/15, 20, 25 kg; BB StepO; 12 RR (1/0.5m); 6x 1-StepWW

Beg3 – 15, 20, 25 kg/ 12, 15, 20 kg; BB StepO; 12 RR (0.5/0m); 6x WWalk

 

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!