Feature Image – We test Event 7 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 – 060826

 

⚠️‼️⚠️ 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) Complete the following for Max Reps:

At 0, 2 min, 4 min – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – HSPU RM

 

Score = Total Reps

 

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

 

Then…

 

2) CROSSFIT GAMES 2026 FINALS – EVENT 7: SWIM STANDARD

For time:

200-meter swim

40 burpees

150-meter swim

30 burpees

100-meter swim

20 burpees

50-meter swim

10 burpees

Time cap: 15 minutes

 

Score = Time/TC plus 1 sec/rep missed

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

 

Class RX Substitution:

4x Distance for Rowing or Ski Erg (I.e. 200m-400m-600m-800m) or Ring Rows 15-30-50-65 Reps at 0.5m/0m. Kipping allowed on RR.

 

LITE:

Beg1 – 50-100-150-150m Swim or Row/Ski Erg (200m-400m-600m-600m) or RR 15-30-45-45 (0m/+0.25m)

Beg2 – 50-100-100-150m Swim or Row/Ski Erg (200m-400m-400m-600m) or RR 15-30-30-45 (+0.25/+0.5m)

Beg3 – 50-75-100-125m Swim or Row/Ski Erg (200m-300m-400m-500m) or RR 15-25-30-40 (+0.5/+0.75m)

 

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!