CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 July 2020

Featured Image – Throwback of Lara on pistols down at our Summerstrand facility earlier this year! Enjoy today’s pistols!!!!!

 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) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM) (Completed on 1 July, 22/5 May, 28 April)


Score = Total Loading (Sum of your body weight plus implement load x reps)

Progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)




2) AMRAP the following for 18 min:

10 Pistols (Alt.)

10 Pull-ups

10 Push-ups

10 T2B



Score = Total Reps

50 Reps/Rnd



Box/Rings/Bars/Chairs/Rafters/Branch/PU bar/BB/DB/KB


CFA LITE Options:

T2B Sub – Lying (Feet to hands)

PU sub – 15 BB BOR (35/24kg) ; Single imp. DB/KB/BP BOR 20 Reps on 25kg/16kg

Int1 – 6 Pistols; BOR 30/22kg / 22.5/15kg / PU; 8 HSPU

Int2 – Ass. Pistols (band/hold object lightly); 30/22kg / 22.5/15kg / 8 PU; 10 HSPU (1/2 Abm)

Int3 – Pistols (hip crease just above horiz); 25/17kg / 20/12kg / 6 PU; 10 HSPU (2/3 Abm)

Beg1 – Lunges (alt.); 20/15kg / 15/10kg / 10 PU (P/G) or 10 Jump PU; HLR (or Lying F2H); PPU (61cm/41cm)

Beg2 – Lunges (alt.); 15/10kg / 12/8kg / RR (1/0.5m); HKR (or Lying K2H); PPU (41cm/Flr)

Beg3 – Static Lunges; 10/8kg / 8/5kg / RR (0.5/0m); Sitting (K2C); PPU (Flr/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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