CrossFit Algoa (Port Elizabeth) WOD – Wed, 7 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 7 October 2020

Featured Image – Newton Park Class on Monday’s fun workout – a tough couplet of Front Squats and BB Facing Burpees!!

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



a) PVC/Bar Drills

– Quick Review DL, HPC

– Focus on Strict Press/Push Press


Score = For Quality



a) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)


Score = Max Load


b) CFA Home Based – Strict Press 5, Push Press RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)


Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd



Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been pressing much, keep the weight light

TC Group – from floor (DL, HPC, complex)




2) Complete 4 Rnds of the following for Max Reps with a DB/KB or Back Pack:

Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)

Min 2 – DB Push Press (25kg/15kg)

Min 3 – GHD SU or Weighted SU (25/15kg)


Score = Total Reps


CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 16/10kg

Beg2 – W-SU (51cm), 12/8kg

Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies

Untrained TC – 3 Rnds, working for a max of 40 sec/min


USA Equivalents – CFA LITE Options:

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/25lb

Beg2 – W-SU (51cm), 25/20lb

Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies



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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