CrossFit Algoa (Port Elizabeth) WOD – Thurs, 8 April 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 8 April 2021

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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



a) Pressing Snatch Balance (Bar only) 3 – EMOM 3


Score = For Quality


b) Heaving Snatch Balance 3 (load as needed) – EMOM 3


Score = For Quality


Straight into…


c) Snatch Balance 2 – E90sOn90s for 9 min (6 sets) (Count sets >70% 1RM, Max Day)


Score = Load


NB – drop btwn reps


CFA LITE Options:

Beginners – Keep loading so that great form is maintained




2) 10 Rnds FT of:

5 Burpee Box Jump Overs (61cm/51cm)

5 Box Step Overs (25kgx2/15kgx2 at 61cm/51cm)

8 C2B Pull-ups


TC – 16 min


Score = Time/TC plus 1 sec/rep missed

NB – Box SO – Farmers Carry position


CFA LITE Options:

Home-Based – RX – 25kgx2/15kgx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 22.5kgx2/15kgx2; 6 C2B

Int2 – 22.5kgx2/15kgx2; 5 C2B

Int3 – 20kgx2/12kgx2; 4 C2B

Beg1 – 15kgx2/10kgx2; B-BSO (61/51cm); C2B PU (P/G)

Beg2 – 12kgx2/8kgx2; B-BSO (51cm); RR (1m/0.5m)

Beg3 – 8kgx2/5kgx2; Bps; RR (0.5m/0m)


CFA LITE Options – USA Equivalents:

Home-Based – RX – 55lbx2/35lbx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 50lbx2/35lbx2; 6 C2B

Int2 – 50lbx2/35lbx2; 5 C2B

Int3 – 45lbx2/25lbx2; 4 C2B

Beg1 – 35lbx2/20kgx2; B-BSO (24/20inch); C2B PU (P/G)

Beg2 – 25lbx2/15kgx2; B-BSO (20inch); RR (1m/0.5m)

Beg3 – 15lbx2/10lbx2; Bps; RR (0.5m/0m)



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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