CrossFit Algoa (Port Elizabeth) WOD – Fri, 1 May 2020 (Workers Day)

CrossFit Algoa (Port Elizabeth) WOD – Fri, 1 May 2020 (Workers Day)

Featured Image – Emil contemplating his scores after a tough Workout! The will to “want to improve”, little by little each day, together with “documeting and recording your scores”, both serve as massive influencers in the pursuit of athletic improvement over time, and hence the positive change that occurs in your health and fitness! 

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 Email/Itensity/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 50 Power Cleans (61kg/43kg) FT, but EMOM starting at 0 min complete 5 BBF Burpees


TC – 15 min


Score = Time/TC plus 1 sec/rep missed


RX with Backpack/Sandbag/DB/KB – 70 reps (DB 25/15kg)/ KB (24kg/16kg)


CFA LITE Options:

PS – DB values given below (if KB use closest value)

Int1 – 55/38kg / 65 rps (DB/KB)

Int2 – 50/35kg / 60 rps (DB/KB), 4 BBF Bps

Int3 – 43/30kg / 70 (20/12kg), 4 BBF Bps

Beg1 – 35/25kg / 70 (15/10kg), 3 BBF Bps

Beg2 – 25/17kg / 70 (10/7.5kg), 3 BBF Bps (Step Over)

Beg3 – 20/12kg / 65 (7.5/5kg), 2 BBF Bps (Step Over)


Equipment Options:

Power Clean – BB/KB/DB/Bumper/WB/Banded/Ruck Sack (Choose a scaling level that matches the total load of your implement used!)

NB – Try use 2xKB/DB if you can!

NB – Note additional reps to equate workload for lighetr implements (DB/KB/Backpack etc)

NB – BB Facing Bps or Facing other Implement




2) CrossFit Algoa Benchmark – WOUNDED ANIMAL Number 1


Complete the following FT:

20 Strict C2B Pull-ups

20 Strict Pull-ups

30 C2B Pull-ups

30 Pull-ups

…But EMOM complete 7.62 m HS Walk


TC = 10 min


Score = Time/TC plus 1 sec/rep missed


CrossFit Algoa LITE Options:

Int1 – 16/16/24/24 rps, HSW 5m

Int2 – 12/12/20/20 rps, HSW 4m

Int3 – 10/10/15/15, HSW 3m or 1 WW

Beg1 – (P/G), 1x 0.5 WW

Beg2 – 40 strict RR, 60 kip RR (1/0.5m), 7.62m BW (Str)

Beg3 – 40 strict RR, 60 kip RR (0.5/0m), 7.62m BW (Bnt)

No Bar/Branch/Rafter – BOR (100 rps Rx 40/25kg; Int1 80 rps; Int2 100 rps 30/20kg; Int 3 80 rps; Beg1 100 rps 25/15kg; Beg2 100 rps 20/12kg; Beg3 80 rps 15/8kg)



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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