CrossFit Algoa (Port Elizabeth) WOD – Sat 28 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 28 March 2020

Featured Image – Day 1 of “Lockdown”… some pics and videos from our “Lockdown” Benchmark WOD yesterday, to commemorate the start of South Africa’s LOCKDOWN! Awesome participation ladies and gents!!!!!

If you would like to follow our HOME-BASED Training during the COVID-19 “Lockdown” contact us on the details below! 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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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) Snatch (power) RM – EMOM for 10 min (60% 1RM)


RM – Rep Max (1 set of a maximum number of reps)

NB – From floor


Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)


Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have

Ruck sack ground to overhead (GTOH)


LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!




2) Complete 27-21-15 of the following couplet FT:

OH Walking/Stepping Lunge (50kg/30kg)

Push Press (50kg/30kg)


TC = 14 min


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

NB – Walking/Step lunge is alternating 1x L = 1 Rep, 1x R = 2nd Rep etc.


NB If you have a lighter implement like a DB or KB we are going to increase the reps.

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the OH Walkiung Lunge


Push Press – use the same implement as for OH WL

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the Push Press


BB/Bumper/WB – 2 Hands

Rest of the implements are 1 Hand

Ruck sack could be either


If you have no equipment – then please do the following:


Complete the following couplet FT:

39-33-27 Jumping Lunges (Alt.)

27-21-15 Push-ups


CFA LITE Options:

Int1/2 – Same

Int3 – 45/25kg or 33-27-21 on KB 20/12kg or Db 20/12kg or Bumper 20/10kg

Beg1 – 35/20kg, or 27-21-15 on KB 20/12kg or Db 20/12.5kg or Bumper 20/10kg OR BW 39-33-27 Walk/Step Lunges and 27-21-15 PU (Ts/21-15-9 Ts)

Beg2 – 25/15kg, or 33-27-21 on KB 12/8kg or Db 12.5/7.5kg or Bumper 15/7.5kg OR BW 33-27-21 Walk/Step Lunges and 21-15-9 PU (Ts/Kns)

Beg3 – 20/12kg, or 33-27-21 on KB 8/5kg or Db 7.5/5kg or Bumper 7.5/5kg OR BW 33-27-21 Static Lunges and 21-15-9 PU (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 6th 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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