CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 April 2020

Featured Image – #SupportYourLocalBox Fundraiser: a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. Three workouts. No registration fee. All contributions support the CrossFit affiliate community.

More details of the event can be found at:

Click here to register at

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @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/Email/Whats App, as well as below!


Please note that the warm-up and specific movement coaching are tobe found in the youtube clips below today!

We will also include some shorter youtube clips of each movement!


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




Support Your Local Box – Intro and Workout 1 Description:


Introduction and Warm-up of Support Your Local Box Workout 1:



Shorter Specific Mvt Clips courtesy of

DB Snatch –

Push-up –

Airsquat –


1) Reebok CrossFit Games – Support You Local Box Fundraiser – WORKOUT 1 (


Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbell snatches, left arm

♀ 35 lb.   ♂ 50 lb.


Score = Total reps


Equipment Options:

The prescribed weight of the dumbbells is 35 lb (15kg). for women and 50 lb. (22.5kg) for men.

However, the workout can be performed with any weight that is suitable for your fitness level.

If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well.


Here are some creative substitutes:

  • Dumbbell of a different weight
  • Plastic milk jug
  • Can of food
  • Water bottle
  • Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.


CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg, 7/5 PU (toes) (35/33 Reps/Rnd)

Beg2 – 10/7.5kg, PU (Kns)

Beg3 – 7.5/5kg, 7/5 PU (Kns) (35/33 Reps/Rnd)




2) Complete the following FT mixing as you wish:

2 min Front Bridge (lift opp elbow and foot)

2 min Side X-Bridge Left

2 min Side X-Bridge Right


TC – 10 min


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


Equipment Options:



CFA LITE Options:

Int1 – FB (lift 1 leg, alt 5s), SB (X)

Int2 – FB, SB (1 arm up, Knee Bnt 90)

Int3 – FB, SB (1 arm up)

Beg1 – FB, SB

Beg2 – FB (1 knee up), SB (1 knee dwn, 1 up)

Beg3 – FB (kns), SB (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

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