CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 March 2020

Featured Image – Wednesday’s Home-Based Training going down… GREAT WORK ladies and gents!!!!!! 

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).

#covid_19 #corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth




Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity.

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)



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




1) Tempo Front Squat 5 x 5-10


Score = Total Load (Body Weight + External Load x Reps for all 5 sets)


NB – Tempo here – Take 3 sec to go down, hold 3 sec in the hole, 3 sec to go up!

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)!


Equipment Options:

BB/DB/KB/WB/Bumper/Back Pack or any heavy object you can hold in the Front Rack position.

You can take the load from the ground or off an object I.e. 2x Boxes or 2x Tables


LITE Options:

Keep loading at a level, so that great form is maintained!




2) Complete 5 Rnds of the following FT:

15 Strict C2B Pull-ups OR 20 Bent Over Row (30kg/20kg)

30 Bear Hug Squats (30kg/20kg)

15 Strict HSPU


TC – 18 min


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


Equipment Options:

Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use your load to do bent Over Rows

Bear Hug Squats – Any load held on chest (Bumper/KB/DB/Ruck Sack


CFA LITE Options:

Int1 – 10 S-C2B Or 20 BOR (30/20kg), 10 S-HSPU

Int2 – 12 S-PU Or 20 BOR (30/20kg), 12 S-HSPU (1/2 abm)

Int3 – 10-S-PU Or 20 BOR (30/20kg), 10 S-HSPU (2/3 abm)

Beg1 – 12 PU (P/G) Or 20 BOR (20/12kg) or Jump PU (Bar Mid forearm), BH Squat (20/12kg), 12 PPU (61cm/Flr)

Beg2 – 12 RR (1/0.5m) Or 20 BOR (15/8-10kg), BH Squat (15/8-10kg), PPU (Flr/Kns)

Beg3 – 12 RR (0.5/0m), Or 20 BOR (10-12/5-8kg), BH Squat (10-12/5-8kg), PPU (kns)



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

Leave a reply

Your email address will not be published.