CrossFit Algoa (Port Elizabeth) WOD – Fri, 22 Sept 2023

CrossFit Algoa (Port Elizabeth) WOD – Fri, 22 Sept 2023

More Broad Jumps … Leigh-Anne and Deon on the final event (in class) of the team #DVSN @EastCapeChamps! 


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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) CFHQ WOD 130902 / 210908
CF HQ tips (including some adaptive athlete tips)


Christine – 3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps (51cm)


TC – 15 min

Score = Time/TC plus 1 sec/rep missed


Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.


CFA LITE Options:
Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)
HB sub – DB/KB/BP 25kg/15kg – 30 DL
BJ – Broad Jump sub (1,24m/1m)
Int1 – 90% BW; 22.5/15kg
Int2 – 85% BW; 22.5/15kg
Int3 – 80% BW; 20/12kg
Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)
Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)
Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)




2) Tabata the following with a BB 45kg/30kg:

a) Push Jerk

Rest 1 min…

b) Power Clean

Rest 1 min

c) Thruster


Score = Total Reps


CFA LITE Options:
Int1 – 45/30kg
Int2 – 40/25kg
Int3 – 35/20kg
Beg1 – 30/15kg
Beg2 – 20/12kg
Beg3 – 15/8kg



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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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 –


Trigger Ball, Foam Roll, Mobilise & Stretch!


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