CrossFit Algoa (Port Elizabeth) WOD – Fri, 25 November 2022

CrossFit Algoa (Port Elizabeth) WOD – Fri, 25 November 2022

Featured Image – Masasa working hard on Burpee Box Jump Overs in a tough long Met Con! 


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) Practice Muscle-Ups


Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!



2) Complete the following for Max Reps:

AMRAP 5 min:
7 Muscle-ups
7 Power Snatches (60kg/40kg)

Rest 3 min

AMRAP 5 min:
5 Muscle-ups
7 Push Jerk (or Push press) (60kg/40kg)

Rest 3 min

AMRAP 5 min:
3 Muscle-ups
7 Deadlifts (60kg/40kg)

Score = Total Reps


CFA LITE Options:
Int1 – 55/36kg; 22.5/15kg; 5/3/1 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 6/5/2 B-MU (R/B), PU
Int3 – 50/32kg; 20/12kg; 6/5/2 B-MU (B/P), PU
Beg1 – 45/30kg; 15/10kg; PU (G/P), 7/5/3 Push-up (F- kns up, ts dwn)
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 7/5/3 PU/ PU (kns up, ts dwn / kns)
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 7/5/3 PU(kns)/5/3/2 PU (kns)


Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
PS – Power Clean
PP/PJ – Power Clean
DL – Fine

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
PS – Hip Thrusters
PP/PJ – PP (lighter) or DB Strict Press
DL – Hip Thrusters (2x) or Lighter (banded)

Knee –
MU – Fine (watch jump-up/drop-off)
PS – Fine or Hang Power Snatch
PP/PJ – Fine or PP (lighter)
DL – Fine or Romanian DL


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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