CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 August 2020

Featured Image – Wendy busy on everyone’s favourite movement…BURPEES!!!! 

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


1a) Box – Front Squat 5×5 (70% 1RM)


Score = Load


1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (50% of 1RM)


Score = Total Loading

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

Take from the floor!


CFA LITE Options:

For those who have not been squatting, do 3 sets!

Reduce load so that great form is maintained!




2) Legends Masters Comp 2020


Workout 3: AMRAP 15 Min

15 Calorie Row

30 DB Snatch (32kg/22.5kg)(DB must switch hands every 5 reps)



Score = Total Reps


CFA LITE Options:

For the Specific Comp Scalings for Masters – please see the Score Sheet

Home-B – BB only (32kg/22.5kg – PS)

RX – Row Sub 20 SDHP (20/13kg)

Int1 – 25/15kg; 20 HSPU

Int2 – 25/15kg; 30 HSPU (1/2 Abm)

Int3 – 22.5/15kg; 30 HSPU (2/3 Abm)

Beg1 – SDHP (16/10kg); 20/12kg; PPU (61cm/51cm)

Beg2 – SDHP (12/8kg); 15/10kg; PPU (51cm/Flr)

Beg3 – SDHP (10/5kg); 10/7.5kg; PPU (Flr/Kns)



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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