CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 January 2020

Featured Image – Prabshan, Don and Jimela in the US! Don is over in Texas for work and hooked up with our recent members Prabs and Jimela (who now live in Texas) for some training!!  We missed you guys!!!!!

Reminder to check out the information on our life changing Transformation Challenge starting this week Wednesday (Summerstrand) and Thursday (Newton Park)… If you want more info, complete the contact form here – !!

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

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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


1) Pause Back Squat 5-5-5-5-5
(75% of 90% of 1 RM)
(If missed last week do 70% of 90% of 1 RM for 5-5-5-5-5)

Score = Load


2) AMRAP the following for 14 minutes:
30 sec Handstand Hold at wall
30 sec L-sit
30 sec Neutral Hold (Rings)
30 sec Deadhang from bar (hallow body position)

Score = Total Time held in sec
1 sec = 1 Rep

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


1) Options:

Another lower volume week…but if you missed last week do on 70% but 5-5-5-5-5 (or only 3 sets if you are returning).
If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load.


2) Options:
Int1 – same
Int2 – weak L-sit
Int3 – L-Sit (1 leg str), 25s Deadhang
Beg1 – Piked Hold (61/51cm), T-sit, N-Hold (banded), 20s Deadhang
Beg2 – Piked Hold (41cm), T-sit (1ft dwn), N-hold (Paral/Box-str legs), 15s Deadhang
Beg3 – Piked Hold (flr), F-Bridge (T), N-hold (Paral/Box-bnt legs), 15s Deloaded Deadhang

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 5th 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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