CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 Aug 2022

CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 Aug 2022

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…


Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at 

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica




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)






If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!


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


1) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)

Score = Max Load


Keep loading to a level at which great form can be maintained!



Shoulder –
SP – Hang Power Cleans
PP – Plus Push-ups (10-15 reps)

Back –
SP – Lighter, more reps or Deficit Push-ups
PP – Lighter, more reps or Push-ups

Knee –
SP – Fine
PP – Fine or Drop the weight and do 5 more Strict Press




2) In Teams of 3, AMRAP 15 min he following with a DB/KB:
Athlete 1 (calls change) – 10 Farmers Carry Step-overs (24×2/16x2kg at 61cm/51cm)
Athlete 2 – DB Push Press (25kg/15kg)
Athlete 3 – GHD SU or Weighted SU (25kg/15kg)

Score = Total Reps


CFA LITE Options:
DB SO – farmers carry wih 2x db/kb
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg
Beg2 – W-SU (51cm), 12/8kg
Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies



Shoulder –
FW-BS – Fine
PP – Push-ups or Plus-Push-ups (3 for 1)
W-Sit-Ups – Fine

Back –
FW-BS – Fine (reduce load/height)
PP – Fine or Strict Press
W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –
FW-BS – Fine (reduce load/height)
PP – Fine or Strict Press
W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep



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 CLICK HERE for all the info OR alternatively 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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