CrossFit Algoa (Port Elizabeth) WOD – Tues, 23 February 2021

CrossFit Algoa (Port Elizabeth) WOD – Tues, 23 February 2021

Featured Image – The latest episode of Games Central 02.17 (Video courtesy of CrossFit, Inc.)


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)






1) Progress from last weeks Front Squat and Strict Press work…


Complete 5 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1.5 – Front Squat 3 (count sets >85% 1RM)

Min 1.5-3 – Strict Press 3 (count sets >85% 1RM)


Score = Load A (FS) ; Load B (SP)

NB – You will need to change your Loading btwn the FS and SP


CFA LITE Options:

Keep loading at a level so that great form is maintained!

TC – PVC/Light Bar Loading only


Home-based –

Min 0-1,5 min – Front Squat RM for Max Total Loading

Min 1.5-3 min – Strict Press RM for Max Total Loading


Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)




2) AMRAP the following for 12 min:

200m Run

10 TNG Power Cleans (50/32kg)


Score = Total Reps


CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB 50/32kg DB/KB/B-Pack/light BB 18 Reps on PC 25/15kg

Int1 – 45/30kg, 22.5/15kg

Int2 – 40/25kg, 20/15kg

Int3 – 35/20kg, 16/12kg

Beg1 – 30/15kg, 15/10kg

Beg2 – 20/12kg, 12/8kg

Beg3 – 15/8kg, 8/5kg


USA Equivalents – CFA LITE Options:

Rx – (BB) 110/75lb; DB/KB/B-Pack/light BB 18 Reps on PC 55/35lb

Int1 – 100/65lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 35/20lb; 15/10lb



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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