CrossFit Algoa (Port Elizabeth) WOD – Sat 19 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 19 September 2020

Featured Video – Want to find out what the Reebok CrossFit Games are all about? The Test of Fitness is a short documentary of the 2013 Reebok CrossFit Games which explains what this “Test” entails!! Video courtesy of CrossFit, Inc and can be found on their youtube channel!

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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Foam Roll/Trigger/Warm-up/Mobilise/Activate




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)






1) AMRAP the following for 10 min:

1 min L-sit

1 min Neutral Hold


Score = Total Time Held


Home Equipment/Subs:



CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, Bar N-Hold

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str)

Beg3 – F-Bridge, N-Hold (legs bnt)




2) AMRAP the following for 25 min:

600m Run

15 Push-ups

200m Burden Run (25kg/15kg)

15 Bumper GTOH (25kg/15kg)

Rest 1 min


Score = Total Reps

10m = 1 Rep

110 Reps/Rnd (LITE Options vary)


CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 25kg/15kg

Int1 – 12 GTOH 25/15kg

Int2 – 15 GTOH 20/15kg

Int3 – 12 PU (Ts), 12 GTOH 20/12kg

Beg1 – 10 PU (Ts)/7 PU (Ts), 15/10kg

Beg2 – 10 PU (Ts) 15 PU (Kns) 10/5kg

Beg3 – AMRAP 20 – 15 PU (Kns)/10 PU (Kns), 12 GTOH 10/5kg


CFA LITE Options – USA Equivalents

RX sub – DB/KB/BP/Light BB – 55/35lb

Int1 – 12 GTOH 55/35lb

Int2 – 15 GTOH 50/35lb

Int3 – 12 PU (Ts), 12 GTOH 50/25lb

Beg1 – 10 PU (Ts)/7 PU (Ts), 35/20lb

Beg2 – 10 PU (Ts) 15 PU (Kns), 20/10lb

Beg3 – AMRAP 20 – 15 PU (Kns)/10 PU (Kns), 12 GTOH 20/10lb



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 6th 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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