CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 March 2020

Featured Image – Age is just a number!! Malvern taking a breather after completing a tough workout!! 

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) TC Test 2 – Hang Power Clean – Take 10 min to find a 1 RM


Score = For Load




2) TC Test 3 – Complete 3 Rnds of the following FT:

30 sec L-sit


21 Hang Power Cleans (60kg/40kg)


TC – 10 min


Score = Time/TC plus 1 sec/rep missed

NB- 30 s = 10 reps



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




1) Options:

Reduce load to maintain great technique




2) Options:

Int1 – 55/35kg

Int2 – Weak L-Sit, 1/2 Abm, 50/32kg

Int3 – L-sit (1 leg str), 2/3 Abm, 45/30kg

Beg1 – T-Sit, PPU (61/51cm), 40/25kg

Beg2 – T-sit (1 ft dwn), PPU (floor/kns), 35/20kg

T/C, Beg3 – F/Bridge, PPU-k/PU-k, 25/15kg



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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