Feature Image – We test Event 3 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 – 050826

 

⚠️‼️⚠️ 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

 

Note AFL Athletes will not test today. They will only build to 80% of 1RM.

 

1) Build to a moderately heavy load (70-80% of 1RM) on the following:

Back Squat

Shoulder Press

Deadlift

 

Score = For prep on WOD 2

 

Then…

 

2) CFG26 Finals – EVENTS 3/4/5: THE CROSSFIT TOTAL

 

3 Attempts on each movement. Only 1 attempt allowed at a time!

Min – 0, 2, 4 – 1-rep max back squat

Min – 6, 8, 10 – 1-rep-max shoulder press

Min – 12, 14, 16 – 1-rep-max deadlift

 

Score = Load on Each

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

 

LITE:

Keep loading so that great form is maintained! Be safe! Use a belt over 90% of your 1RM.

3 Lifts per Movement (0 min, 2 min, 4 min for each section)

then…

 

3) With 3 Athletes – AMRAP 6 min (2 Rnds):

Min 1 – Sled Push High Bar/Low Bar (35kg + 30kg/10kg)

Min 2 – T2B

Min 3 – Db Hang Power Snatch (22,5kg/15kg)

 

Score = Total Reps

 

LITE:

Beg1 – Sled Push (H/L 35kg +10kg/0kg), HLR, 15/10kg

Beg2 – Sled same B1, HKR, 10/7kg

Beg3 – Sled Same B1, HKR x1, 7/5kg

 

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!