CrossFit Algoa (Port Elizabeth) WOD – Mon, 24 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 24 February 2020

Featured Image – Indian file Burpee Box Jump Overs … fun, fun, fun!!!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

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




1) Back Squat – 1 RM Test


Score = Load

Warm-up Sequence:
5 @ 40-50%; 3 @ 60%; @ 75%; 1 @ 85%; 1 @ 90%

NB – Use a belt, do not be greedy, follow the warm-up!




2) “Grace” – 30 Clean (any) & Jerks (any) (61kg/43kg) FT


TC = 10 min


Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed



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




1) Options:

Reduce load to maintain great form!


2) Options:

Int1/2: Same

Int3: 52kg/36kg

Beg1: 40kg/28kg

Beg2: 30kg/20kg

TC/Beg3: 20kg/12kg



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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