CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 January 2021

CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 January 2021

Featured Image – Members go check out the Goal Setting Email sent on Friday! A MUST if you want to end up going, where you want to be going!!!


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) Segment Snatch Deadlift, Hang Snatch – E90sOn90s for 12 min (8 Rnds) (Max Day)


Score = Load


CFA LITE Options:

Beginners – Hang Snatch scale to Hang Power Snatch plus OHS


Home-Based Options: Segment Snatch Deadlift, Hang Snatch RM – E2ndMon2ndM for 12 min (6 Rnds) (Max Total Loading)


Score = Sum of Load x Reps


If Single-arm – RM on Left and RM on Right per Rnd




2) Complete the Girl Benchmark WOD “Ingrid”…


10 rounds for time of:

3 Snatches (squat) (61kg/43kg)

3 Burpees over the bar


TC – 14 min


Score = Time/TC plus 1 sec/rep missed


Scaling: Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.


CFA LITE Variations:

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ)

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds


CFA LITE Options – USA Equivalents:

RX – ♀ 95 lb. ♂ 135 lb.

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb

Int1 – 120/85lb; 55/35lb

Int2 – 110/75lb; 50/35lb

Int3 – 105/70lb; 45/25lb (Int CFHQ)

Beg1 – 90/60lb; 35/25lb

Beg2 – 65/45lb; 25/15lb; BBF Bp (SO) (Beg CFHQ)

Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds



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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