CrossFit Algiers - CrossFit
Workout
Heavy Day - 04AUG20 (Weight)
Rx'D:
10 Sets:
Every 2:00:
3 Front Squats
*Try to use at least 70% across all sets
Level 2:
10 Sets:
Every 2:00:
3 Front Squats
Level 1:
10 Sets:
Every 2:00:
5 Front Squats
*Use a weight that feels moderate and smooth.
Accessory & Stretching
Metcon (No Measure)
Accessory:
8 Rounds:
:20 Max Squats with Empty Barbell
:10 Rest
Stretching:
3-5 Sets:
:30 Alternating Front Rack Position Stretching
10 Slow Wall Squat Reps to Medicine Ball
:30 Couch Stretch / Leg
Extra Work
Extra Work - Week of 03AUG20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Plank Position DB Row
20 Slow Sit-ups*
*:03 up and :03 down.
Midline 2: Monday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
40 Banded March in-Place
Skill 1: Tuesday
For Time:
21-15-9
Push Press (185/125#)
Ring Rows (Make them challenging)
*Adjust weights as needed
Skill 2: Saturday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00