CrossFit Algoa (Port Elizabeth) WOD – Fri, 14 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 14 August 2020

Featured Image – Throwback to Sandy on Split Jerks when she was last in SA!!

 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).

 #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 




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) Bar drills – Split Jerk


Score = For Quality




2) Tabata the following with a BB 45kg/30kg:


a) Split Jerk (alt)


Rest 2 min…


b) Power Clean


Rest 2 min


c) Split Jerk (alt)


Rest 2 min


d) Hang Power Clean


Score = External Load Moved (Sum of = Load used x Reps for each mvt)


CFA LITE Options:

Rx – DB/KB/B-pack (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg



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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