CrossFit Algoa (Port Elizabeth) WOD – Fri, 4 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 4 September 2020

Featured Image – Audrey with good form on an Overhead Squat / Handstand Pushup workout this week!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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


1a) Box – Front Squat 5×5 (75% 1RM)


Score = Load


1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (55% 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) AMRAP 12 min of the following for Max Reps (BB 45kg/30kg or Home-based 25kg/15kg):

AMRAP 4 min Power Snatch

Rest 1 min

AMRAP 4 min Push Jerk

Rest 1 min

AMRAP 4 min Power Clean


Score = Total Load (kg) Moved (kg x reps)


CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg

Int1 – 40/25kg; 20/15kg

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


USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb

Int1 – 90/55lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 35/20lb; 15/10lb



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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