CrossFit Algoa (Port Elizabeth) WOD – Fri, 28 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 28 February 2020

Featured Image – Ashlynne on jumping alternate lunges… a great movement that increases the cycle time and amount of force (F) and height (d) required to clear the legs off the floor to alternate the legs! This increases the amount of work (F x d) completed in any given period of time (t), in other words this increases the power out put required (P = W/t)! Some simple changes that can be made to upscale lunges, which creates a really challenging movement in high rep number of 40 plus reps in a Rnd/Set!!

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) Complete 3 Rnds of the following for Max Reps:

RM Bar M-up

Rest 2 min


Score = Total Reps

B1/2/3 scoring – divide total reps by 2




2) AMRAP the following for 14 min:

9m Burpee Broad Jumps

6 Deck Squats

3 Wall Walks

30 sec Neutral Hold


Score = Total Reps

5 sec = 1 Rep on N-Hold (30s = 6 reps)

24 reps/Rnd




1) Options:

Scale so you get at least 7 reps/rnd or keep adding sets until you complete 21 B-MU

Int1/2 – same

Int3 – B-MU (B/P)

Beg1 – Pull-ups (G/P), PU (T)

Beg2 – RR (1/0.5m), PU (T/Kns)

Beg3 – RR (0.5/0m), PU (Kns)




2) Options:

Int1/2/3 – same

Beg1 – Banded N-Hold

Beg2 – Seated Par. N-Hold (str)

Beg3 – Seated Par. N-Hold (bnt)



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 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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