CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 April 2020

Featured Image – A great solution for a quick squat rack while at home or when traveling… straps from rings (or even a rope) set to the lowest point of your squat! Adel and Emile using this yesterday as their squat rack while at home LOCKED DOWN! Good work guys!!! 

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).

#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/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) Complete 3 Rnds of the following for Max Reps (AMRAP):

Min 1 – Box Jump Overs (61cm/51cm) or Broad Jump (1.3m/1m)

Min 2 – Pull-ups OR (BOR – 30/20kg)

Min 3 – OH Walking Lunge (30kg/20kg)

Min 4 – Power Cleans (30kg/20kg)

Min 5 – STOH (30kg/20kg)

Min 6 – Rest


Score = Total Reps


Loading – today the loading can be a BB/DB/KB and reps will count equally

OH WL – 1 step = 1 Rep


CFA LITE Options:

Loading same for PC, STOH, BOR, OH WL

Int1 – 25/16kg, PU or BOR

Int2 – 22.5/15kg, PU or BOR

Int3 – 20/15kg, PU or BOR

Beg1 – 15/10kg, PU (P/G) OR BOR, BSO (61/51cm)/BJ(1/0.8m)

Beg2 – 10/7.5kg, RR (1/0.5m) or BOR, BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 7.5/5kg, RR (0.5/0m) or BOR, BSO (41cm)/Broad Step (0.6/0.4m), Static Lunges (no loading)


Equipment Options:

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

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




2) Last completed 30 March 20 – Complete the following cumulative hold FT:

3 min L-sit


TC = 8 min


Score = Time/TC plus 1 sec/repo missed


LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3 – F-Bridge


Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs (side by side)



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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