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5k Run

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CrossFit Algiers – CrossFit

Workout

5k Run – HAMplan (Time)

Rx’D:

Run 5,000m (5k)
Level 2:

Run 5,000m (5k)

Level 1:

Run max distance in 25 minutes

Accessory & Stretching

Metcon (No Measure)

Accessory:

Rest, Recover, and Stretch

Stretching:

3 Sets:

:30 Calf Stretch Each Leg

:30 Standing Hamstring Stretch Each Leg

Extra Work

Extra Work – Week of 14SEP20 (No Measure)

Extra Work: Engine 1 – Monday

4 Rounds

:40 Row, Bike, or Ski

:20 Rest

:40 GHD SIt-ups

:20 Rest

:40 Row, Bike, or Ski

:20 Rest

:40 Double Unders

:20 Rest

Extra Work: Engine 2 – Tuesday

5 rounds on a Bike

:30 on/ :30 off (400/300+ Watts)

Rest 2 min

5 rounds

:20 on/ :40 off (450/350+ Watts)

— Measure total calories each round.

Extra Work: Skill – Wednesday

EMOM x 10

1-3 Legless Rope Climbs

— Adjust difficulty of rope climb as needed:

1) Strict Pull-ups Hanging, or

2) Rope Climb

3) Pull to Stand

Extra Work: Skill 2 – Friday

6 Sets:

5 Toes-to-Bar

4 Chest to Bar Pull-ups

3 Bar Muscle-ups

3 Strict Pull-ups

Rest 2:00-3:00