CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 April 2020

Featured Image – Don on his Turkish Get-ups at home during LOCKDOWN!

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/Email/What’s App.

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) Pistols 3-3-3-3-3 for:

a) RX – Max Load (kg)


Score = Load


b) LITE – Pistols for Max Depth (Seat height off ground)

NB – For those who cannot do a pistol, do (1b) focus on lowering your butt to a lower and lower seat but ensure your maintain perfect technique, particularly for the knee!


Score = Height to Seat (cm)


Equipment Options:

a) Any load (BB/KB/DB/back pack)

b) Box/Seat/Books




2) AMRAP 12 min:

6 Bar Muscle-ups OR 6 C2B PU, 6 Push-ups OR 10 BOR

12 Burpee Box Jump Over (61cm/51cm) or Burpee Broad Jumps (1.24/1m)

18 Pistols


Score = Total Reps


CFA LITE Options:

RX if you cannot B-MU – 6 C2B PU, 6 Push-ups OR 10 BOR

Int1 – 4 B-MU or 6 PU, 6 PU or 10 BOR

Int2 – 3 B-MU or 10 BOR

Int3 – 6 B-MU (B/P) or Jump B-MU or BOR

Beg1 – 6 PU (P/G) OR BOR, 6 Push-ups, Bp BSO (61/51cm) or BP BJ (1/0.8m), Pistols to seat (just above horiz)

Beg2 – 10 RR (1/0.5m), 6 PU (ts/kns) OR BOR, Bp BSO (51cm)/ Bp BJ (0.8/0.5m), Lunges

Beg3 – 10 RR (0.5/0m), 6 PU (kns) OR BOR, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), Step/Static Lunges


Equipment Options:

B-MU/PU/BOR – anything you can hang on OR (BB/KB/DB/ruck sack)

Burpee Box Jump Overs – you could use a solid chair / a high step otherwise SUB with a Burpee Broad Jump

Pistol/Lunges – Box/Seat/Books



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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