Feature Image – We test Event 13 and 14 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 – 120826
⚠️‼️⚠️ 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
https://games.crossfit.com/workouts/finals
1) CFG26 Finals – Event 13: 500 Run
500-meter sprint
Score = Time
Then…
2) CFG26 Finals – Event 14: Triple Pig
For time:
10 bar muscle-ups
15 GHD wall-ball shots
20 triple-unders
1 Pig flip
15 bar muscle-ups
20 GHD wall-ball shots
25 triple-unders
2 Pig flips
20 bar muscle-ups
25 GHD wall-ball shots
30 triple-unders
3 Pig flips
TC – 15 min (Extended Class TC 22 min)
Score = Time/TC plus 1 sec/rep missed
Notes:
The Rogue “Pig” Flips
- Men’s Load: 231.3 kg (510 lb)
- Women’s Load: 158.7 kg (350 lb)
See alternative prescription of Tyre Flips or Power Cleans below.
GHD Wall Ball Throw
Men’s Specification: 9.1 kg (20 lb) medicine ball thrown to a 3.05-meter (10-foot) target.
Women’s Specification: 6.4 kg (14 lb) medicine ball thrown to a 2.74-meter (9-foot) target.
Setup Rule: Position the footplate of your box’s Rogue GHD exactly 1.2 to 1.5 meters away from a solid wall or rig target so the athlete has adequate throwing clearance at the top of the extension
Or see alternative Sit-up wall ball throw (use DB to secure feet)
LITE Options:
Pig Flip sub Tyre Flip 270/180kg (note TF rep changes below) or Power Clean 120/80kg (PC reps remain 1-2-3 on all below)
Level1 – 17-22-27 TU ; Tyre Flip or PC 110/75kg
Level3 – 15-20-25 TU; 1-1-2 TF or PC 105/73kg; 12-17-22 GHD WB as RX
Level4 – 40-50-60 DU; 1-1-1 TF or PC 100/70kg; 10-15-20 GHD WB as RX
Int1 – 7-9-14 BMU; 40-50-60 DU; TF 5/6-6/7-7/8 180/90kg or PC 90/63kg; 8-13-18 GHD SU WB as RX
Int2 – 8-13-18 BMU (B/P); 35-45-55 DU; TF 4/5-5/6-6/7 180/90kg or PC 80/55kg; 12-17-22 GHD WB (6.3/4.5kg) or 15-20-25 Sit-up WB Throw (9.1/6.3kg to 1,97m-bolt)
Int3 – 12-17-22 BMU (P/G); 30-40-50 DU; TF ¾-4/5-5/6 180/90kg or PC 75/52kg or 15-20-25 Sit-up WB Throw (9.1/6.3kg to 1,97/1,87cm)
Beg1 – 10-15-20 C2B PU (P/G); 75-100-125 SU; TF 2/3-3/4-4/5 180/90kg or or PC 70/45; 15-20-25 Sit-up WB Throw (6.3/4.5kg to 1,97/1,87cm)
Beg2 – 20-25-30 RR (-0,5/0m); 70-90-110 SU; TF 5/6-6/7-7/8 90/50kg or PC 60/40kg; 15-20-25 Sit-up WB Throw (6.3/4.5kg to 1,97/1,87cm)
Beg3 – 20-25-30 RR (0/+0.25m); 60-85-100 SU; TF 4/5-5/6-6/7-7/8 90/50kg or PC 50/30kg; 15-20-25 Sit-up WB Throw (4.5/3kg to 1,97/1,87cm)
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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