CrossFit Algoa (Port Elizabeth) WOD – Fri, 11 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 11 September 2020

Featured Image –  Tougher than they look…Wall Walks!! From Left, Sarah Front Bridging, while Michele, Andre and Bonni are on Wall Walks! 

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


1) Practice Handstand Holds (Freestanding)


Score = For Quality


CFA LITE Options

Int1/2/3 – same

Beg1 – at wall

Beg2 – Piked Holds (61/51cm) – 1 leg straight OH

Beg3 – Piked Holds (floor) – 1 leg straight OH




2) AMRAP the following for 5 Rnds:


500m Row

25 DB Snatch (25/15kg)


Rest 2 min


Score = Total Reps


DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch


CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg

Beg2 – SDHP 12/8kg; 12/8kg

Beg3 – SDHP 8/5kg; 8/5kg


CFA LITE Options – USA Equivalents:

Row Sub SDHP Rx – 45/35LB BB or closest KB

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb Both SDHP/DB Sn

Beg2 – 20/25lb Both SDHP/DB Sn

Beg3 – 15/10lb Both SDHP/DB Sn



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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