CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 January 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 January 2021

Featured Image – Coach Dave on a tough holiday WOD outdoors!!


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) Clean (squat) and Jerk (split) 1 – EMOM for 10 min


Score = Load


Home-BasedClean (squat) and Jerk (split) RM – E2ndMon2ndM for 5 Rnds


Score = Total Loading (Sum of Reps x Loading)




2) AMRAP the following for 12 min:

10 DB or KB Clean (squat) and Jerk (split) (25kg/15kg) – alternating

20m Handstand Walk


Score = Total Reps

10m = 1 rep


CFA LITE Options:

RX DB/KB/BP – 21-18-15 Reps on 25kg/15kg

Int1 – 22.5/15kg; 18 HSW

Int2 – 22.5/15kg; 16 HSW

Int3 – 20/12kg; 14 HSW or 7 WW

Beg1 – 15/10kg; 7 Half WW

Beg2 – 12/8kg; 20m BW (str)

Beg3 – 8/5kg; 20m BW (bnt)


CFA LITE Options – USA Equivalents

RX DB/KB/BP – 21-18-15 Reps on 25kg/15kg

Int1 – 50/35lb; 18 HSW

Int2 – 50/35lb; 16 HSW

Int3 – 45/25lb; 14 HSW or 7 WW

Beg1 – 35/20lb; 7 Half WW

Beg2 – 20/25lb; 20m BW (str)

Beg3 – 15/10lb; 20m BW (bnt)



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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