CrossFit Algoa (Port Elizabeth) WOD – Mon, 3 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 3 February 2020

Featured Image – All smiles for Carol (left) and Arline (right), with Mike in the distance, on some fun Yoke Walks over the weekend!!!

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) Pause Back Squat 3-3-3-3-3
(80% of 90% of 1 RM)
(If missed last week do 75% of 90% of 1 RM for 5-5-5-5-5)

Score = Load


2) Complete 3 Rnds of the following for Max Reps:
AMRAP 90s – KB Swing (40kg/32kg)
Rest 30 sec
AMRAP 90s – DB Hang Power Clean and Push Press/Jerk (40kgx1/30kgx1)
Rest 30 sec

Score = Total Reps (11 min)

NB Coaches – start 2 groups on seperate stations if equipment limited for bigger classes!

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


1) T/C Group – 5 x 3 (PVC or Light BB work if technique proficient)
Another lower volume week…but if you missed last week do on 75% but 5-5-5-5-5 (or only 70% for 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:
AFL Athletes (RX)
Class RX is Level 1 – 32/24kg, 35×1/25×1
Int1 – same KB, 30×1/22.5×1
Int2 – 28/20kg, same DB
Int3 – 24/16kg, 25×1/15×1
Beg1 – 20/12kg, 15×1/10×1
Beg2 – 16/10kg, 10×1/7.5×1
T/C(Beg3) – 12/8kg, 7.5×1/5×1 (TC – 2 Rnds only)

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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