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Back Squat 3 Reps Every 2min.

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CrossFit Algiers – CrossFit

Workout

Back Squat 3 Reps Every 2min. (Weight)

Rx’D:

10 Sets:

Every 2:00:

3 Back Squats

*Try to use at least 70% across all sets
Level 2:

10 Sets:

Every 2:00:

3 Back Squats

*Try to use at least 70% across all sets

Level 1:

10 Sets:

Every 2:00:

5 Back Squats

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Rounds:

20 Banded Hamstring Curls

10 Heavy Glute Bridges*

*with barbell

Stretching:

Squat Therapy

Extra Work

Extra Work – Week of 21AUG20 (Time)

Midline 1: Wednesday

Day 1:

75 Hip Extensions

75 Hollow Rocks

50 Back Extensions

50 Sit-ups

Midline 2: Saturday

Empty Bar Overhead Squats (45/35#)

5 Sets x 20 Reps

*Focus on position and quality of movement

*Go lighter if needed

Skill 1: Tuesday

For Time:

100 Alt. Single Leg Strict Toe-to-Bar (50/50)

*Every time you break: :20 Handstand Hold

Skill 2: Monday

3 Sets:

20 Alt. Single Arm Ring Flye (10/10)

20 Turkish Get-Ups (10/10)

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