CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 May 2019

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) EMOM complete a RM set on each of the following for 12 min:
Min’s 1,2,3 – Strict Deficit HSPU (15cm/9cm)
Min’s 4,5,6 – Strict HSPU
Min’s 7,8,9 – HSPU (kipping)
Min’s 10,11,12 – Wall Walk (non-stop RM)

Score = Total Reps
WW – Floor to vertical to floor = 1 Rep


2) AMRAP the following in a weight-vest (9.1/6.3kg) for 14 min:
300 m Run
9 Muscle-ups
9 Burpee BJO (61cm/51cm)
9 TNG Power Snatches (50kg/35kg)

Score = Total Reps
57 Reps/Rnd


1) Options:
Int1 – same
Int2 – Strict Deficit HSPU / Strict HSPU (1/2 abmat/s) / HSPU / WW
Int3 – Strict HSPU (1/2 abmat/s) / Strict HSPU (2/3 abmat/s) / HSPU (1/2 abmats) / WW
Beg1 – PPU (61/51cm), PPU (floor/knees), Push-ups, Half WW
Beg2 – PPU (floor/knees), PPU (floor/knees), Push-ups (knees), BW (str)


2) Options:
Int1 – No weight-vest
Int2 – 6 M-up
Int2 – 6 B/M-up (P/G) or Jumping B/M-up, 45kg/30kg
Beg1 – 9 PU (P/G), 9 Push-ups, 40kg/25kg
Beg2 – 9 RR (1m/0.5m), 9 Push-ups (knees), 25kg/15kg


Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on for details & fees. Dave 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 and 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

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