CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 April 2020

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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/What’s App/Email!


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) Front Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM)


Score = Total Loading (Sum of your body weight plus implement load x reps)

NB – any implement can be used in the front rack position!

NB – any loading can be used. Goal 5-15 reps per 90 sec in 1 attempt, depending on load used!




2) BB’s (60kg/40kg or or KB/DB/Back pack option) – Complete 5 Rnds of the following FT:

12 Deadlifts (snatch grip)

9 Hang Power Snatches


3 STOH (rear rack, snatch grip)




for DB/KB/Backpack (24-25kg/15-16kg) – Complete 5 Rnds of the following FT:

15 Deadlifts

12 Hang Power Snatches

8 OHS (single arm)

4 STOH (single arm)


TC – 15 min


Score = Time/Time cap plus 1 sec/rep missed


Equipment Options:

RX – BB (60kg/40kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 15-12-8-4

BB or DB/KB/Back pack (NB for these lighter implements you an extra 9 reps per Rnd)


CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 50/32kg / KB 20/12kg, DB 20/12kg

Int2 – 45/30kg, KB/DB same

Int3 – 40/25kg / KB 16/12kg / DB 20/10kg

Beg1 – 35/20kg / KB 16/12kg / DB 15/10kg

Beg2 – 30/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 20/12kg / KB 8/5kg / DB 7.5/5kg



BB/DB/KB/Back pack – note diff rep ranges



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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