Feature Image – We test Event 1 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

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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 – 030826

 

⚠️‼️⚠️ 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) Push Jerk 2 – E90sOn90s for 9 min (Max Day)

 

Score = Max Load

 

LITE:

Keep loading so that great form is maintained!

 

 

Then…

 

 

2) CFG26 Finals – EVENT 1: 2007 HOPPER

 

Complete FT:

1000-meter row

 

Then…

 

5 rounds:

25 pull-ups

7 push jerks

 

♀ 85 lb (38kg)

♂  135 lb (61kg)

 

TC – 11 min (Note where you are at 15 min and then Extended class TC 20 min)

 

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/finals

 

LITE:

DB/KB/BP/Light BB  ;

Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)

RX – BB 61/38kg or S-arm BOR (DB/KB/B-Pack) or light BB 10 reps on PJ 25/15kg and 36 Reps on BOR

Int1 – 20 PU/BOR 45/30kg; 22.5/15kg

Int2 – 18 PU BOR 40/25kg; 20/15kg

Int3 – 15 PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

Beg2 – RR (1,5/1m)/BOR 20/12kg; 12/8kg

Beg3 – RR (1/0,5m)/BOR 15/8kg; 8/5kg

 

EXTRAS

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

 

COMPETITORS PROGRAM (AFL TRAINING)

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!