CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 May 2021

CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 May 2021

Featured Image – Dave and Eva completed the Age Group Online Qualifyer for the CrossFit Games this past weekend! Top 10% in the World fight it out for the top 20 places to qualify for each Masters/Teenage Division of the CrossFit Games 2021 (Featured 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).


#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #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 




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 HSPU and DB Push Press


Score = For Quality

NB – Big Kip and Leg Drive to save Shoulders!




2) AGOQ CrossFit Games 2021 – EVENT 1


5 rounds for time:

15 handstand push-ups

15 dumbbell shoulder-to-overheads

15-cal. row


TC – 20 m in


Score = Time/TC plus 1 sec/rep missed


Workout Variations:

14-15 (I3)

♀ 20-lb. dumbbells

♂ 35-lb. dumbbells

16-17, 35-54 (Occupational Games) (RX)

♀ 35-lb. dumbbells

♂ 50-lb. dumbbells

55+ (I3)

♀ 20-lb. dumbbells, perform handstand push-ups to a

2-in. riser

♂ 35-lb. dumbbells, perform handstand push-ups to a

2-in. riser


The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms are 10 kg

(20 lb.), 15 kg (35 lb.), and 22.5 kg (50 lb.).


CFA LITE Options:

RX sub – DB/KB – 22.5kg/15kg x2 Or HB BB Sub 45/30kg

Row Sub – SDHP (20/12kg)

Int1 – 12 HSPU; 22.5/15kg x2

Int2 – 1/2 Abm; 22.5/15kg x2

Int3 – 2/3 Abm; 20/12kg x2

Beg1 – PPU (61cm/Flr); 15/10kg x2; SDHP 16/10kg

Beg2 – PPU (Flr/Kns 51cm); 12/8kg x2; SDHP 12/8kg

Beg3 – PPU (Kns 51cm/Kns); 8/5kg x2; SDHP 8/5kg


CFA LITE Options – USA Equivalents

RX sub – DB/KB – 50/35lb x2 Or HB BB Sub 100/70lb x2

Row Sub – SDHP 45/25lb

Int1 – 12 HSPU; 50/35lb x2

Int2 – 1/2 Abm; 50/35lb x2

Int3 – 2/3 Abm; 45/25lb x2

Beg1 – PPU (61cm/Flr); 35/20lb x2; SDHP 16/10kg

Beg2 – PPU (Flr/Kns 51cm); 20/25lb x2; SDHP 12/8kg

Beg3 – PPU (Kns 51cm/Kns); 15/10lb x2; SDHP 8/5kg



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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