CrossFit Algoa (Port Elizabeth) WOD – Thurs, 24 November 2022

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 24 November 2022

Featured Image – Clyde and Heidi on Sled Pushing, with Nonke, Masasa and Tim in the background on DB Hang Power Cleans! 


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) 3 Deadlift, 2 Hang Power Clean, 2 Power Cleans – E90sOn90s for 9 min (6 Rnds) (Max Day)


Score = Load


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


Subs –
Shoulders –

Back –
Hip Thrusters (and back rehab)

Knee –




2) AMRAP the following for 17 min:
5 Muscle-ups
7 Burpee Box Jump Over (61cm/51cm)
20 Wall Balls (10kg/6.3kg)
60 DU


Score = Total Reps


CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1 – 3 MU; 55 DU
Int2 – 5 B-MU (R/B); 50 DU
Int3 – 5 B-MU (B/P); WB (9.1/6.3kg, 9ft/8ft lower height); 45 DU
Beg1 – 10 Pull-ups (P/G), 10 Dips (B/P); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Bp-BSO (61/51cm); SU
Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); Bp-BSO (51cm); SU
Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); Bp-BSO (41cm); 40 SU



Shoulder –
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
BBJO – Str arm Bps
WB – WB front/hug squat
DU – Fine

Back –
MU – fine or RR/Strict PU and Push-ups
BBJO – Str arm Bps, reduced height SO
WB – WB hug squat or airsquat or thrusters
DU – Calf Pulses

Knee –
MU – fine or PU and Push-ups
BBJO – Str arm Bps, reduced height SO
WB – WB hug squat or airsquat or thrusters
DU – Fine or Calf Pulses


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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