CrossFit Algoa (Port Elizabeth) WOD – Mon, 22 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 22 June 2020

Featured Image – Today we hit @WODleague_sa Workout 3 of their Winter online Challenge! ENJOY!

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) Wodleague Winter Online Challenge 2020 – Workout 3


Complete 8 Rounds FT of:

12 Deadlift

9 Hang clean

6 Push press

30 Air squats


Score = Time

(No Time Cap)



* Dumbbell deadlift / hang clean / push press done single arm.

* A full round to be done right/left arm, next round done with the other arm.

* Dumbbell weights: 22.5kg Male / 15kg Female.

* Air squats must be full range of motion, break 90 & full lockout at the top!


Equipment Options:

If entering – prescribed DB

CFA Home training – BB/DB/KB/Back Pack


CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 8 Rnds – 12/8kg; 20 Airsquats

Beg3 – 5 Rnds – 8/5kg; 20 Airsquats




2) Mixed Tabata of the following holds for 8 min (4 Rnds):

1st 20 sec – L-sit

2nd 20 sec – Side Bridge (X) Non-D

3rd 20 sec – Neutral Hold

4nd 20 sec – Side Bridge (X) Dom.


Score = Total Time Held in sec (AMRAP – 1 s = 1 rep)


Home Equipment/Subs:



CFA LITE Options:

Int1 – Weak L-sit

Int2 – weak L-sit; SB (1 arm up, Knee Bnt 90)

Int3 – 1 Leg L-sit; SB (1 arm up)

Beg1 – T-sit, Bar N-Hold; SB

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str); S-Bridge (Kns – 1 leg up)

Beg3 – F-Bridge, N-Hold (legs bnt); S-Bridge (kns)



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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