CrossFit Algoa (Port Elizabeth) WOD – Sat 4 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 4 April 2020

Featured Image – Levina’s post WOD picture 🙂 from her HOME Training today! Good work Levina!!

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) Clean (power) and Push Jerk RM – EMOM for 10 min (60% 1RM)


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

NB – From floor

NB – Push Jerk or Push Press


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/Back Pack


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 3 Rnds of the following couplet FT:

25 Clean (power) and Push Jerk (35kg/25kg)

25 m Handstand Walk


TC = 14 min


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

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

Ruck sack/Back Pack


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

Complete 3 rnds of the following couplet FT:

25 Burpee Jump Squat (vertical jump squat)

25m HS Walk


CFA LITE Options:

Int1 – HSW 20m

Int2 – HSW 18m

Int3 – 30/20kg, HSW 15m or 5 WW

Beg1 – 25/15kg, 5x Half WW OR BW-25 Bp Jumpsquat (mod)

Beg2 – 20/12kg, 25m BW (Str) OR BW-20 Bp Jumpsquat (low)

Beg3 – 15/8kg, 20m BW (Bnt) OR BW-15 Bp Airsquat



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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