CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 July 2020

Featured Image – Some weight-lifting cardio 🙂 today! In shot… a few months ago…Jacques on a similar workout as todays!

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) CrossFit HQ Workout of the Day 200622 (150212)


5 Rounds for Time of (BB – 52kg/34kg):

12 Hang Power Clean and Jerks

9 Thrusters

6 Power Snatches


TC – 14 min


Score = Time/TC plus 1 sec/rep missed




For Single arm or lighter implement (DB/KB/BP/SB)…


5 Rounds for Time of (DB/KB/BP/SB – 25kg/16kg):

15 Hang Power Clean and Jerks

12 Thrusters

9 Power Snatches


TC – 14 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Rnd KB to closest Values

BB – 27 Reps/Rnd; DB/KB/BP/SB – 26 reps/Rnd

Int1 – 45/30kg; 22.5/15kg

Int2 – 43/28kg; 22.5/15kg

Int3 – 40kg/26kg; 20/12kg

Beg1 – 35/22kg; 16/10kg

Beg2 – 25/15kg; 12/8kg

Beg3 – 20/12kg; 8/5kg




2) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min (last completed 6 May 20)


Score = Total Loading (Sum of Weight x Reps)

See your Body Weight loading factors below (under CFA LITE Options)!!

For Example Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)





CFA LITE Options:

Int1 – SD

Int2 – SD

Int3 – SD

Beg1 – SD Jumpup, lower dwn (Weight factor 0.7)

Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)

Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)



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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