CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 December 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 December 2020

Featured Video – Our 2017 Endurade/Nutritech East Cape Champs… This year, becuase of COVID-19, we are doing this Online! You can complete this at your own Box, Facility and/or Home! Yes we have a Home-Based Division this year because of COVID-19! For more info visit:


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).


#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 




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) T/Challenge and Gains Challenge Members – Complete Re-test 2 for Helen (see yesterday) or 12.1 (AMRAP 7 Target Burpees)


Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:


Burpees (Target 15.24 cm – 6 inches)


Score = Total Reps



This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)


For the rest complete …


1b) Complete the following FT:

5-4-3-2-1 Hang Clean (Squat) (120kg/84kg or 75% 1RM)

100m-100m-100m-100m-100m Run


TC = 8 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:                           

Int1 – 100/70kg

Int2 – 85/60kg

Int3 – 72/50kg

Beg1 – 60/40kg

Beg2 – 45/30kg

Beg3 – 35/20kg


USA Equivalents – CFA LITE Options:

RX – 264/185lb

Int1 – 220/155lb

Int2 – 185/130lb

Int3 – 160/110lb

Beg1 – 130/90lb

Beg2 – 100/65lb

Beg3 – 80/45lb


Home-Based CFA LITE Options

RX – 25kg/15kg – 20-18-16-14-12 Reps ; Run remains the same

Int1 – 22.5/15kg

Int2 – 20kg/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg


then everyone completes (2)…


2) OHS 3-3-3-3-3 (count sets >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 (for all 5 Rnds)

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



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



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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