CrossFit Algoa (Port Elizabeth) WOD – Tues, 22 November 2022

CrossFit Algoa (Port Elizabeth) WOD – Tues, 22 November 2022

Featured Image – Saturday class vibes @CrossFitAlgoa!!!!!


If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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

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Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!




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


1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)


Score = Total Loading (Sum of Load x Reps for each Rnd)

Guideline (up – Min loading % should be 65% for 10; 80% for 5; 90% for 2)


CFA LITE Options:
Keep loading to a level that great form can be maintained




2) Complete 5 Rnds of the following FT:
10 Thrusters (50kg/33kg)
10 C2B Pull-ups


TC = 12 min

Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:
Int1 – 45/30kg; 9 C2B
Int2 – 43/29kg; 8 C2B
Int3 – 40/26kg; 7 C2B
Beg1 – 35/23kg; C2B PU (P/G)
Beg2 – 30/17kg; RR (1/0,5m)
Beg3 – 20/12kg; RR (0,5/0m)


Shoulder –
Thrusters – Front Squat
C2B – Rev Grip or BOR/RR

Back –
Thrusters – Hip Thrusters
C2B – Strict PU or RR

Knee –
Thrusters – Limit Depth and Load as needed
C2B – Fine but watch drop off/jump up


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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