Feature Image – We test Event 8 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 – 080826

 

⚠️‼️⚠️ 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) Practice –

A) Legless RC

B) Rope Climb

C) Sled push with Rings/straps Overhead

 

Score = For Quality

 

Then…

 

2) CFG26 Finals – EVENT 8: CLIMBING SNAIL ’26

 

For time:

Snail push (Class – Sled Push w Rings/Straps 35kg + 120/70kg)

2/3 legless rope climbs*

30 toes-to-bars

4/5 rope climbs

Snail push

*Women touch the tape line (4.1m), men touch the beam (4,57m)

 

♀ 400-lb Snail x 60 feet (18m) and a 16-lb vest (7,2kg) but for Sled – Women do same distance men

♂ 400-lb Snail x 100 feet (30.5m) and a 22-lb vest (10kg)

 

Note Class Sub:

Sled Push w Rings/Straps 35kg + 120/70kg – 5x 6m (same distance M/F)

 

 

 

Time cap: 10 minutes (Class extended TC 15 min)

 

Score = Time/TC plus 1 sec/rep missed

 

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

 

LITE:

Level3 – Same as Rx but no WV

Int1 – 3/2 LL-RC 4.1m, 3/2 RC 4.1m, 26 T2B, Sled Push w R 35kg + 110/65kg)

Int2 – 3/2 LL-RC 3.7m, 3/2 RC 4.57m, 24 T2B, Sled Push w R 35kg + 100/60kg)

Int3 – 18/12 Rope-PU, 3/2 2-Pull RC, 21 T2B, Sled same I2

Beg1 – 18/12 Jump Rope PU, 18/12 Leg ass. Rope PU, 30 HLR, Sled Push w R 35kg + 90/50kg)

Beg2 – 6 Rope Pulls Ly2Stand – kns str, hips can bend, 30 HKR, Sled Push w R 35kg + 70/35kg)

Beg3 – 6 Rope Pulls Ly2Stand – kns, hips can bend, 30 Single Leg HKR, Sled Push w R 35kg + 50/25kg)

 

Then…

 

3) Sled Push 6m in 30 sec w Rings/Straps 35kg + Build to Max Load for Day – EMOM 10 min

 

Score = Max Load (once you find your Max Day 6 m sled drag in 30 sec, drop load 20% and continue pushing 6m E2ndMon2ndM for the remaining time in the 10 min)

 

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!