CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 April 2020

Featured Image – Anelet and Sarah-Anne … in their ORP (Optimal Recovery Position) after yesterday’s workout! Good work ladies!!!!!


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) Strict Handstand Push-ups RM – E2ndMon2ndM for 12 min (6 Rnds)


Score = Total Reps

RM = 1 max attempt in 1 set


CFA LITE Options:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – PPU (61cm/41cm)

Beg2 – PPU (flr/Kns)

Beg3 – PPU (Kns)




2) Complete 10 Rnds of the following FT:

10 Thrusters (BB – 40kg/25kg)

10 T2B


TC – 15 min


Score = Time/TC plus 1 sec/rep missed

RX for Single/arm work -Backpack/KB/DB – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg)


Equipment Options:

Any implement (Sandbag/BB/KB/DB/Back pack etc)

Bar/rafter/branch/towel OR Lying Leg lifts (holding heavy/fixed object OH)


CFA LITE Options:

Int1 – 8 Th, 8 T2B/Lying T2H

Int2 – 7 Th, 7 T2B/Lying T2H

Int3 – BB-32/20kg or 12(20/12kg), 6 T2B/Lying T2H

Beg1 – BB-25/15kg or 12(15/10kg), 10 HLR (or Lying F2H)

Beg2 – BB-20/12 or 12(10/7.5kg), HKR (or Lying K2H)

Beg3 – BB-15/8kg or 12(7.5/5kg), Sitting (K2C)



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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