CrossFit Algoa (Port Elizabeth) WOD – Fri, 20 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 20 March 2020

Featured Image – Amy (left) and Wendy (right) on Event 6 of the Age Group Online Qualifyer of the 2020 Reebok CrossFit Games! Amy and Wendy are performing a scaled version where we have scaled to Strict Handstand Push-ups off a riser to make the movement appropriate for their current level of fitness!  

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) AGOQ 2020 EVENT 4 (


3 rounds for time of:

9 bar muscle-ups

18 toes-to-bars


Time cap: 12 minutes


Score = Time/Time Cap plus 1 sec/rep missed




Ages 55+

Perform chest-to-bar pull-ups


CF LITE Options:

Int1 – 6 B-MU

Int2 – 4 B-MU, 16 T2B

Int3 – 9 B-MU (B/P) or J-MU, 14 T2B

Beg1 – 9 PU (P/G), 9/6 Push-ups, 18 HLR

Beg2 – 9 RR (1/0.5m), 6 PU/9 PU (kns), 18 HKR

Beg3 – 9 RR (0.5/0m), 6/9 PU (kns), 18 Sit-ups




2) AMRAP the following for 10 min:

DB/KB Waiter Walk (40kg/25kg) for Max Distance (alternating btwn left and right as needed)


LITE Options:

KB or DB can be used

Int1 – 35/22.5kg

Int2 – 30/20kg

Int3 – 25/16kg

Beg1 – 22.5/15kg

Beg2 – 16/12kg

Beg3 – 12/8kg




1) See workout (1) above if you have any bar or tree branch or rafter that you can hang off for Pull-ups and T2B!

If you do not have one of these you could use a towel thrown over a tree branch…to hang off for Pull-ups or jumping Pull-ups and T2B/Hanging Leg or Knee Raises!


If you do not have the above please complete the following:


Complete 3 Rnds for Time of:

12 Burpee Jump Over Object (21cm – height of Barbell)

18 Toes to hands (hold onto a table leg, or other heavy object, while lying on your back)


TC – 12 minutes


Score = Time/Time Cap plus 1 sec/rep missed


CF LITE Options:

Int1/2/3 – same

Beg1/2 – Bps Step-over, 18 Sit-ups

Beg3 – Bps, 15 Sit-ups


OR if you have a towel…


Int1/2/3 – 9 Towel PU, 9 Push-ups, 9 Toes to Towel

Beg1 – 9 Jump Towel Pull-up, 9/6 PU (Toes), 18 HLR

Beg2 – 9 Towel Ring Rows (1/0.5m), 6 PU (Ts)/9 PU (kns), 18 HKR

Beg3 – 9 Towel Ring Rows (0.5/0m), 9/6 PU (kns), 18 Sit-ups




2) Same as BOX workout (2) above but for Home use a backpack or rucksack…load it with anything heavy (books/cans of food etc.)

Choose a load that feels moderate! Loads used are the same as that for the Box workout for today! Estimate your load used (or weigh on a scale at home)



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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