CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 June 2020

Featured Image – Hope you are all doing your Mobility and Prehab Work like me!! Reminder Members – ZOOM class tonight 17:30 – Shoulder Prehab/Rehab!! See you Online!!!!!

 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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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) Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 7 Strict HSPU


TC = 17 min


Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – 130 m on 25kg/15kg

NB – Use your available load!



DB/KB/Back Pack/Other object that can be held in the front rack position


CFA LITE Options:

Rx – DB/KB/BP – 130 m on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg; 5/4 S/HSPU

Int2 – 53/34kg; 22.5/15kg; 1/2 Abmt

Int3 – 50/32kg; 20/12kg; 2/3 Abmt

Beg1 – 45/30kg; 15/10kg; PPU (61/51cm)

Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr)

Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns)




2) AMRAP the following for 12 min:

10 Burpee Broad Jumps (1.24m/1m)

20 Hang Power Cleans (60kg/40kg)


Score = Total Reps


CFA LITE Options:

Rx – DB/KB/BP – 26 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg; Bp BJ (1/0.8m)

Beg2 – 35/22kg; 12/8kg; Bp BJ (0.8/0.5m)

Beg3 – 25/17kg; 8/5kg; Bp Broad Step (0.6/0.4m)


Equipment Options:

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



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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