CrossFit Algoa (Port Elizabeth) WOD – Thurs, 13 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 13 August 2020

Featured Image – Ever done a Zercher Squat? (Image Courtesy of CrossFit, Inc).

 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/What’s App/Email.


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 WOD – 200811 (121212)


Zercher squat 2-2-2-2-2-2-2-2-2-2 reps


Score = Load


Adapted Home Training:

Zercher Squat 5-10 Reps x 5 Rnds


Score = Total Loading


Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]



Use KB/DB/BP if you do not have a BB

Take from the floor!


CFA LITE Options:

Reduce load so that great form is maintained!




2) Complete the following FT:

30 Zercher Squats (50kg/32kg)

40 Lateral Facing Burpees

50 T2B

40 lateral Facing Burpees

30 Zercher Squats (50kg/32kg)


TC – 17 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

RX – DB/KB/BP – 36 reps on 25kg/16kg

RX – T2B Sub Ft 2 Hands

Int1 – 45/30kg; 22.5/15kg; LF-Bps; 45 T2B

Int2 – 40/25kg; 20/15kg; LF-Bps; 40 T2B

Int3 – 35/20kg; 16/12kg; LF-Bps; 35 T2B

Beg1 – 30/15kg; 15/10kg; LF-Bps; 50 HLR (or Lying F2H)

Beg2 – 20/12kg; 12/8kg; LF-Bps (SO); 50 HKR (or Lying K2H)

Beg3 – 15/8kg; 8/5kg; 40 LF-Bps (SO); 40 K2C / crunch



Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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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