CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 April 2020

Featured Image – Workout 2 of the #SupportYourLocalBox Fundraiser organised by #CrossFit HQ. Visit for Event and Registration details! 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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).

#SupportYourLocalBox #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


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




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)






a) Reebok CrossFit Games – Support Your Local Box Fundraiser – Workout 3 Description/Video:


1) Reebok CrossFit Games – Support Your Local Box Fundraiser – WORKOUT 3 (




For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box


Time cap: 20 minutes


Score = Time/TC Plus 1 sec/rep missed


Equipment Options:

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.)

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.

If you don’t have a box, use a sturdy stool, bench, or stair step.


CFA LITE Options:

Int1/2/3 – same

Beg1 – 15kgx2/10kgx2

Beg2 – 10kgx2/7.5kgx2, SU (anchored ft), S-up (51/41cm)

Beg3 – 7.5kgx2/5kgx2, Sit/Stand Thruster, Crunchie or Couch Knee to Chest, Supported S-up (30cm)




2) AMRAP 10 min – Turkish Get-ups for Max Total Loading


Score = Total Loading (BW + Load x reps)

NB – keep reps equal btwn left and right!


CFA LITE Options:

Use a load that you can move with good form!

Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)



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.