CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 October 2019

Featured Image – From near to far… Ashlynne, Shaun and Diether all on Jumping Bar Muscle-ups, a great progression before moving onto Banded Bar Muscle-ups!

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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) Turkish Get-ups – 1 on each side – EMOM 10 min (Build to a Max Day)
(Open Athletes – do 6 min on 70% of 1RM)

Score = Load


2) AMRAP the following for 9 min:
5 KB Snatches (Hang) (32kg/24kg)
7 Burpee BJO (61cm/51cm)
9 DB/KB Step Overs (25kg, 32kg/24kg, 15kg at 61cm/51cm)
13 WB (10kg/6.3kg)
150 m Run

Score = Total Reps
10 m = 1 Rep
(Open Athletes – 5 min or a min of 1 Rnd)


Chat to our coaches about completing extras from Tier 1 of our competitors program!


1) Options:
Reduce loading to maintain great form. You can use KB/DB/Plates w handles


2) Options:
Int1 – 24/16kg, 24kg, 24kg/16kg, 15kg at 61/51cm
Int2 – same, HSPU (1/2 AM)
Int3 – 20/12kg, 20kg, 20kg /12kg, 10kg-61/51cm, HSPU (2/3 AM)
Beg1 – 16/12kg, Bp SO (61/51), 16kg, 10kg/12kg, 7.5kg-61/51cm, PPU (61/flr), WB (6.3/4.5kg)
Beg2 – 12/8kg, Bp SO (51) 12kg, 10kg/8kg, 7.5kg-51cm, PPU (flr/Kns) WB (4.5/3kg)
Beg3/TC – 10/5kg, Bp SO (41), 10kg, 5kg plte/5kg, 2.5kg plt-41cm, PPU (kns), WB (3kg/F to bolts)
Beg3/TC use DB,plts; NB – DB can be used for KB Snatch


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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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