CrossFit Algoa (Port Elizabeth) WOD – Tues, 26 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 26 May 2020

Featured Image – Rebecca, with Andy (left) and Lance being a human squat rack while training at home!!! 

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate




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)






1) Strict T2B RM – E2ndMon2ndM for 12 min


Score = Total Reps


Home Equipment/Subs:

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH)


CFA LITE Options:

Int1/2/3 – same

Beg1 – HLR (or Lying F2H)

Beg2 – HKR (or Lying K2H)

Beg3 – Sitting (K2C)




2) AMRAP the following for 12 min:

15 TNG Power Clean and Push Jerk (45kg/30kg)

10 T2B


Score = Total Reps

Rx – DB/KB/B-pack 19 reps on 25/15kg


Home Equipment/Subs:

BB/DB/KB/B-pack and Bar/Towel/Rings OR BOR

BOR – BB (15 reps); Single Arm BOR 19 Reps


CFA LITE Options:

Rx – DB/KB/B-pack 19 reps on 25/15kg

Int1 – 45/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg; HLR (or Lying F2H)

Beg2 – 20/12kg; 12/8kg; HKR (or Lying K2H)

Beg3 – 15/8kg; 8/5kg; Sitting (K2C)



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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