CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 November 2019

Featured Image – Cyle getting in some outdoors lifting in at our CrossFit Algoa Summerstrand facility!

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

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


1) AMRAP the following for 12 min focusing on Quality and Form:
5 Pulls to invert hang (Rings)
20 sec Neutral Hold (Rings)
30 sec X-Bridge Left
30 sec X-Bridge Right

Score = Total Reps and Seconds of holding


2) Mixed Tabata of the following Movements for 12 min with BB at 35kg/25kg:
1st 20 sec – Power Snatch
2nd 20 sec – OHS
3rd 20 sec – Rear Rack Push Press

Score = Total Reps


1) Options:
Int1/2 – same
Int3 – Pull 2 IH (Bar), Band Rings N-Hold, Side-B (arm vertical)
Beg1 – Tuck Hang (3 sec), Band Rings N-Hold, Side-B
Beg2 – Tuck Hang, Seated P/Bar Hold Neutral N (str), Side-B
Beg3/TC – Hang/Tend to Hang (Hallow Body), Seated P/Bar Hold Neutral (bnt), Kneeling Side-B


2) Options:
Int1/2 – same
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 15/10kg
Beg3/TC – 10/7kg


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


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 6th in 2019. 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

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