CrossFit Algiers - CrossFit
Workout
Death by Calories (Calories)
RxD:
On an ascending clock:
0:00 - 1:00 5/3 Calories
1:00 - 2:00 6/4 Calories
2:00 - 3:00 7/5 Calories
3:00 - 4:00 8/6 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*
Level 2:
On an ascending clock:
0:00 - 1:00 3/2 Calories
1:00 - 2:00 4/3 Calories
2:00 - 3:00 5/4 Calories
3:00 - 4:00 6/5 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*
Level 1:
On an ascending clock:
0:00 - 1:00 3/2 Calories
1:00 - 2:00 4/3 Calories
2:00 - 3:00 5/4 Calories
3:00 - 4:00 6/5 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
12 Arnold Press
12 DB Alt. Hammer Curls
Stretching:
3 Rounds (For Quality):
5 Cat/Cow Stretch (slow)
:30 Pigeon Pose / side
10 Kip Swings
Extra Work
Extra Work - Week of 10AUG20 (No Measure)
Midline 1: Monday
Not For Time:
3 Rounds:
20 Hollow Hold DB Bench Press
100' DB Overhead Walk
20 V-Ups
100' DB Overhead Walk
Midline 2: Friday
Not For Time:
4 Sets:
15 Weighted Sit-Ups
30 Glute Bridges
:30 Flutter Kicks
Skill 1: Wednesday
EMOM 10:
5-10 Strict Handstand Push-Ups
Engine 1: Tuesday
For Max Distance:
2 Rounds:
Bike as far as possible at 100+ RPM
- Rest 3:00
Bike as far as possible at 95+ RPM
- Rest 3:00
Bike as far as possible at 90+ RPM
- Rest 6:00*
*Damper at 4 for all intervals.