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Bench Press 10-10-8-8-6-6-4-2

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

Accumulate:

50 DB Curl-To-Press

25/25 DB Renegade Rows (R/L)

Stretching:

3 Sets:

:30 Banded Shoulder Stretch / Side

:30 Banded Arm Stretch / Side

:30 Couch Stretch

:30 Pigeon Stretch

Workout

Bench Press (10-10-8-8-6-6-4-2)

*Increase loading across as many sets as possible. Rest ~2:00 between sets.

Level 2:

Bench Press

10-10-8-8-6-6-4-2*

Level 1:

Bench Press

10-10-10-8-8-8-6-6*

Extra Work

Extra Work – Week of 20JULY20 (No Measure)

Midline 1: Tuesday

4 Rounds:

:20 Alternating Feet V-ups

:10 Rest

:20 Russian Twist

:10 Rest

:20 Single Arm Plank – Right

:10 Rest

:20 Single Arm Plank – Left

:10 Rest

Midline 2: Saturday

3 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

10 Glute-Hamstring Raises

10 Strict Toes-to-Bar

Engine: Monday

Assault Bike

4 Rounds

2:00 Easy Pace

1:00 Hard Pace

:30 Sprint Pace

– Rest 3:00 btw. Rounds

Skill Strength 1: Friday

EMOM 20:

Even: :30 Strict Handstand Push-ups

Odd: 5 Back Squats (50% of 1RM)

Skill Strength 2: Saturday

Snatch Complex:

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

*Rest as needed between sets