CrossFit Algoa (Port Elizabeth) WOD – Thurs, 8 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 8 October 2020

Featured Image – Bonni on some Piked Worm 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) Bar/PVC Drills:

a) Review – Deadlift, Hang Power Clean, Front Squat

b) Bar Front Rack to Rear Rack, Rear Rack Push Press, OHS


c) OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)


Score = Load


CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)


Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant



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

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




2) Complete the following FT:

27-21-15 OHS (50kg/32kg)

27-21-15 Strict HSPU


TC – 15 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg

Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU

Int2 – 40/25kg; 20/15kg; 1/2 Abm

Int3 – 35/20kg; 16/12kg; 2/3 Abm

Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)

Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)

Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)

TC (untrained) – 21-15-9, PVC (PPU Kns)


CFA LITE Options – USA Equivalents:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 55/35lb

Int1 – 100/65lb; 50/35lb; 21-15-9 HSPU

Int2 – 90/55lb; 50/35lb; 1/2 Abm

Int3 – 75/45lb; 45/25lb; 2/3 Abm

Beg1 – 65/35lb; 35/25lb; PPU (24/20 Inch)

Beg2 – 45/25lb; 25/20lb; PPU (20 Inch/Flr)

Beg3 – 35/20lb; 15/10lb; 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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