Feature Image – We test Event 11 and 12 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)
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Or
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ONLINE WHITEBOARD/COACHING – 110826
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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
https://games.crossfit.com/workouts/finals
1) CFG26 Finals – Event 11: Handstand Sprint
For time:
Handstand walk course – consisting of…
12.2m Unbroken HSW (Midway Regional Ramp up ramp, down stairs)
6.1m Unbroken with 4x Freestanding HSPU on an abmat
6.1m Unbroken with 4x Freestanding HSPU on an abmat
6.1m Unbroken HSW with 360deg pirouette (inside 111cmx111cm)
6.1m Unbroken HSW with 360deg pirouette on crashmatt riser (15.24cm thick x 91.4 cm × 91.4 cm)
5m unbroken of L-sit, straddle press to Handstand, parralette HSW 3.5m, down regional ramp to finish
TC – 6 min (Class extended TC 12 min)
Score = Time/TC plus 1 sec/rep missed
Note:
Pirroutte Square Dimensions:
· Outside Frame Dimensions: 121.9 cm × 121.9 cm (exactly 4 feet × 4 feet).
· The Tape Width: Standard 5.08 cm (2-inch) gym marking tape.
· Inside Working Area: 111.8 cm × 111.8 cm (exactly 3 feet 8 inches × 3 feet 8 inches) of clearance inside the lines
Hands and fingers cannot touch or cross line
LITE:
Int1 – 10m HSW over 25kg bmp, 6 Freestanding HSPU at wall (1 abm), 5m HSW w 180deg pir.,. 5m HSW w 180deg pir., L-sit 10 sec, 5m HSW
Int2 – 8m HSW over 15kg bmp, 4 Freestanding HSPU at wall (1 abm), 4m HSW w 90 deg step, 5m HSW w 90deg step., 1 legged L-sit 10 sec, 4m HSW
Int3 – 6m HSW over 10kg bmp or 3 WW, 8 Kipping HSPU at wall (2/1 abm), 3m HSW w 90 deg step, or 2x T WW; 3mHSW w 90deg step or 2x T-WW., Weak L-sit 10 sec, 3m HSW or 1 WW
Beg1 – 3 Half WW, 10 PPU (61/51cm); 4x T-WW (70cm); Tuck sit 10 sec, 2 Half WW
Beg2 – 3x 1 step WW, 10 PPU (51cm/Flr); 4x T-WW (1m); Tuck sit 10 sec, 2x 1-step WW
Beg3 – 3 Half WW, 10 PPU (61/51cm); 4x T-WormWalk; 1-legged Tuck sit 10 sec, 2x No step WW
Then…
2) CFG26 Finals – Event 12: The Hopper 2026
3 rounds for time of:
21 toes-to-bars
7 unbroken power snatches (65/95 lb)
7 unbroken hang snatches
7 unbroken squat snatches
TC – 6 min (Class extended TC 12 min)
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 19 T2B
Int2 – 40/27kg, 18 T2B
Int3 – 35/25kg, 16 T2B
Beg1 – 30/20kg, 21 HLR
Beg2 – 20/15kg, HKR
Beg3 – 15/9kg, 1x HKR
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!
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