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Big Barda

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

20 Banded Side Step-ups – Left

20 Banded Side Step-ups – Right

20 Banded Hamstring Curl

Stretching:

2 Sets:

20 Leg Swings / Side

:60 Head to Knee / Leg

20 Walking Good Mornings

10 Squat Therapy against Wall

Workout

Big Barda (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 18:

5 Back Squat (185/125#)

30 Double Unders

4 Lunges (185/125#)

20 Toe Touch + Jump to Target (6″)

3 Front Squat (185/125#)

10 Bar Facing Burpee
Level 2:

AMRAP 18:

5 Back Squat (115/75#)

30 Double Unders

4 Lunges (115/75#)

20 Toe Touch + Jump to Target (6″)

3 Front Squat (115/75#)

10 Bar Facing Burpee

Level 1:

AMRAP 18:

5 Back Squat (45/35#)

30 Single Unders

4 Lunges (45/35#)

20 Toe Touch + Jump to Target

3 Front Squat (45/35#)

10 Bar Facing Burpee

Extra Work

Extra Work – Week of 22JUNE20 (No Measure)

Midline 1: Friday

:60 Plank*

50′ Crab Walk (hips as high as possible)

:60 Plank (right arm off ground)*

50′ Crab Walk (Hips as high as possible)

:60 Plank (left arm off ground)*

50′ Crab Walk (hips as high as possible)

:60 Plank (left foot off ground)*

50′ Crab Walk (hips as high as possible)

:60 Plank (right foot off ground)*

50′ Crab Walk (hips as high as possible)

*Accumulate your time in the plank before moving to the crab walk*

Midline 2: Monday

5 Rounds:

10 DB or KB Windmills (5 right & 5 left)

5 Dragon Flags (:05 descent on each rep)

Skill 1: Tuesday

EMOM 20:

Even: 1-3 Strict Muscle-ups

Odd: 15 GHD Sit-ups

Skill 2: Wednesday

EMOM 10:

Every :60:

5 Touch-and-Go Power Snatch

*Try to maintain at least 60% of your best snatch for the entire 10:00*