CrossFit Algoa (Port Elizabeth) WOD – Sat 16 January 2021

CrossFit Algoa (Port Elizabeth) WOD – Sat 16 January 2021

Featured Image – Repost from @crossfitgames – Anyone can take part in the CrossFit Open. And you can complete the events — with or without equipment — from home!

In fact, you can record your workouts from anywhere: home, your office, garage, or anywhere with free space. Just make sure you remember to submit your scores on when you’re done.

𝗠𝗲𝗺𝗯𝗲𝗿𝘀 𝗼𝗳 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗔𝗳𝗳𝗶𝗹𝗶𝗮𝘁𝗲𝘀

Participants who are members of an affiliate or perform an Open event at any CrossFit affiliate in good standing with @CrossFit, LLC are not required to submit videos of their event performances.

Affiliate managers may validate scores for any athlete who performs an Open event at their affiliate.

New: Affiliate managers also may validate scores for members of their affiliate who perform Open events at home. These rules are for the sole purpose of facilitating participation for athletes who are unable to perform an Open event at their affiliate during the COVID-19 pandemic.

Stay connected with your community and take part in the joy of the Open! Visit

#CrossFitOpen #CrossFit #Fitness #CrossFitCommunity #CrossFitAffiliates #InTheOpen #fitnessjourney #Workout #ThisisWhy #CrossFitAtHome


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 


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)






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


1) Practice Kipping Toes to Bar


Score = For Quality


CFA LITE Options:

Kipping Hanging Knee Raises and Leg Raises



Shoulder –

Lying variants – Feet to Hands/chest/hips


Back –

Hallow Body Holds (floor/hanging) and Strict Mvts


Knee –

Fine (watch jump-up/down)




2) Complete 3 Rnds of the following FT:

30 DB Snatches (any) (30kg/20kg)

30 DB Facing Burpees

30 T2B


TC = 20 min


Score = Time/TC plus 1 sec/rep missed

RX – BBF Bps standard – jump back, up, over w 2 feet


CFA LITE Options:

Home-based – DB/KB/BP – 25kg/15kg but 35 reps DB Snatch

T2B sub – Lying – Ft2 Hnds

Int1 – 25/15kg; 27 T2B

Int2 – 22.5kg/15kg; 25 T2B

Int3 – 20kg/12kg; 22 T2B

Beg1 – 15kg/10kg; Bps (SO), 30 HLR (or Lying F2H)

Beg2 – 10kg/7.5kg; 25 Bps (SO), 30 HKR (or Lying K2H)

Beg3 – 7.5kg/5kg; 20 Bps (SO), 25 HKR or K2C seated


USA Equivalents – CFA LITE Options:

RX – 65lbx2/45lbx2 at 24/20inch

Home-based – DB/KB/BP – 55lb/35lb but 35 reps DB Snatch

T2B sub – Lying – Ft2 Hnds

Int1 – 55/35lb; 27 T2B

Int2 – 50lb/35lb; 25 T2B

Int3 – 45lb/25lb; 22 T2B

Beg1 – 35lb/22lb; Bps (SO), 30 HLR (or Lying F2H)

Beg2 – 22lb/15lb; 25 Bps (SO), 30 HKR (or Lying K2H)

Beg3 – 15lbx2/1lb; 20 Bps (SO), 25 HKR or K2C seated



Shoulder –

DB Sn – Inv side (DB Power Cl)

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

DBF Bps – Str Arm if needed


Back –

DB Sn – Hang Power Sn

T2B – F/Bridge 30 sec

DBF Bps – Str Arm if needed or off Box/Table


Knee –

DB Sn – Fine or from Knee height

T2B – Fine or LITE

DBF Bps – Str Arm if needed or off Box/Table



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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