CrossFit Algoa (Port Elizabeth) WOD – Thurs, 21 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 21 May 2020

Featured Image – Paul on some modified Russian KB Swings with a DB whilst at home during LOCKDOWN following our @CrossFitAlgoa Online Home Workouts! Good work Paul!!

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




We will be doing the Dubai’s Online Challenge 2020 Workout 1 today!

If you want to register and/or get more details, please do so on the link below! The competition consists of 1 Workout a week for 3 weeks! NB – You need to do this workout and submit your score by the 22 May. So if you are keen you will need to test and film this workout today to allow time for registration and video uploading!


1) DCC2020 Online Challenge – Workout 1 (Sub due date 22 May 20)


AMRAP 10 min:

Alternating Single Arm Devil Press


(Men: 50lbs / Women: 35lbs)


Score = Total Reps


Workout Instructions and Movement Standards:

Switch arms on the way down

You can snatch or clean & jerk the weight

Chest to deck

One hand must be on the db while on the floor.

Weight: Men: 50LB / Women 35LB

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.)


CFA LITE Options:

Round KB loading to closest values

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg


Equipment Options:

For the Competition – DB

If you are not entering – Any load (DB/BB/Back Pack/Water Container)

Mat/Towell (elbows/knees)




2) AMRAP the following for 12 min:

30 sec L-sit

30 sec Neutral Hold

30 TGU Sit-ups (15 e)


Score = Total Reps

50 Reps/Rnd (i.e. 30 sec Holding = 10 reps)


LITE Options:

Round KB loading to closest values

Int1 – same as Rx

Int2 – weak L-s

Int3 – L-s (1 leg str)

Beg1 – T-sit, 15/10kg

Beg2 – T-sit (1 ft dwn), N-Hold (legs bnt), 12/8kg

Beg3 – F-Bridge, N-Hold (legs bnt), 8/5kg


Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

DB or other loaded implement (KB/Back Pack/BB)



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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