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HAM at Home – 14JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 3:

10 Alternating Spiderman Stretch

20 High Knees

10 Air Squats

20 Butt Kickers

10 Soldiers Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

2 Sets:

AMRAP 8:

10 DB Squats

10 Single Leg Squats Each Leg

20 DB Power Cleans

– Rest 2:00 btw. Amraps.

*Amraps restart each set.

No Equipment:

2 Sets:

AMRAP 8:

20 Jumping Squats

10 Reverse Lunges Each Leg

10 Burpees for Height*

– Rest 2:00 btw. Amraps.

*Jump as high as you can on each burpee. If you have a target then jump to it.

Metcon (AMRAP – Rounds and Reps)

Equipment:

2 Sets:

AMRAP 8:

10 DB Squats

10 Single Leg Squats Each Leg

20 DB Power Cleans

– Rest 2:00 btw. Amraps.

*Amraps restart each set.

No Equipment:

2 Sets:

AMRAP 8:

20 Jumping Squats

10 Reverse Lunges Each Leg

10 Burpees for Height*

– Rest 2:00 btw. Amraps.

*Jump as high as you can on each burpee. If you have a target then jump to it.

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

30 DB or Bodyweight Good Morning

10 Weighted Glute Bridges or 20 Bodyweight

:30 DB Row or :30 Plank Hold

Stretching:

3 Sets:

10 Stiff Leg Deadlift

10 Good Morning

10 OH Lunges*

*Use PVC or Broomstick if possible.

Legs

By: 0

CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

30 Banded Good Morning

10 Weighted Glute Bridges

:30 Standing Banded Row

Stretching:

3 Sets:

10 Stiff Leg Deadlift

10 Good Morning

10 OH Lunges*

*Use PVC or Barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

Equipment:

2 Sets:

AMRAP 8:

10 DB Squats

10 Single Leg Squats Each Leg

20 DB Power Cleans

– Rest 2:00 btw. Amraps.

*Amraps restart each set.

No Equipment:

2 Sets:

AMRAP 8:

20 Jumping Squats

10 Reverse Lunges Each Leg

10 Burpees for Height*

– Rest 2:00 btw. Amraps.

*Jump as high as you can on each burpee. If you have a target then jump to it.

Extra Work

Extra Work – Week of 07/13/2020 (Time)

Midline 1: Monday

3 Rounds:

:60 Plank Hold

50 Ab-mat Sit-ups

Midline 2: Tuesday

3 Rounds:

15 GHD Bench Press (Use Dumbbells)

15 Weighted Hip Extensions (Use 1 Dumbbell)

50m Sled Push

50m Sled Drag

Skill Strength 1: Wednesday

EMOM 7:

3 Touch-and-Go Snatch

Rest 1:00

EMOM 7:

3 Touch-and-Go Cleans

Skill 2: Saturday

NOT FOR TIME:

5 Rounds:

5 Handstand Push-up Negatives

10 Seated Dumbbell Strict Press

10 False Grip Ring Rows

*Count :03 on the descent of your handstand

*Choose a weight on the strict press that you can do unbroken

HAM at Home – 13JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

:30 of Each:

High-Knee Karaoke

Over the Hurdle

Knee to Chest

Figure Four and Lunge

Torso Twist

Toe Touch

High Knees

Butt Kickers

Straight Leg Run

Side Shuffle

Side Shuffle Jumping Jack

[Warm-up Demos](https://www.youtube.com/watch?v=VW42KKmjEZY)

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

AMRAP 20:

400m Run

50 Up Downs

25 Single Arm DB Suitcase Deadlift

No Equipment:

AMRAP 20:

400m Run

50 Up Downs

25 Side Plank Knees to Elbows Each Side

Accessory & Stretching

Metcon (No Measure)

Accessory:

N/A

Stretching:

3 Sets:

:30 Lunge + Twist

:30 Leg Swing (Left)

:30 Leg Swing (Right)

:30 Alternating Standing Quad Stretch

:30 Calf Raises

Poodle

By: 0

CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

N/A

Stretching:

3 Sets:

:30 Lunge + Twist

:30 Leg Swing (Left)

:30 Leg Swing (Right)

:30 Alternating Standing Quad Stretch

:30 Calf Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400m Run

50 Up Downs

25 Single Arm DB Suitcase Deadlift

Extra Work

Extra Work – Week of 07/13/2020 (Time)

Midline 1: Monday

3 Rounds:

:60 Plank Hold

50 Ab-mat Sit-ups

Midline 2: Tuesday

3 Rounds:

15 GHD Bench Press (Use Dumbbells)

15 Weighted Hip Extensions (Use 1 Dumbbell)

50m Sled Push

50m Sled Drag

Skill Strength 1: Wednesday

EMOM 7:

3 Touch-and-Go Snatch

Rest 1:00

EMOM 7:

3 Touch-and-Go Cleans

Skill 2: Saturday

NOT FOR TIME:

5 Rounds:

5 Handstand Push-up Negatives

10 Seated Dumbbell Strict Press

10 False Grip Ring Rows

*Count :03 on the descent of your handstand

*Choose a weight on the strict press that you can do unbroken

Outside Poodle 13JULY20

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WBBC NOLA – CrossFit

Warm-up

Warm-up (No Measure)

:30 of Each:

High-Knee Karaoke

Over the Hurdle

Knee to Chest

Figure Four and Lunge

Torso Twist

Toe Touch

High Knees

Butt Kickers

Straight Leg Run

Side Shuffle

Side Shuffle Jumping Jack

[Warm-up Demos](https://www.youtube.com/watch?v=VW42KKmjEZY)

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

AMRAP 20:

400m Run

50 Up Downs

25 Single Arm DB Suitcase Deadlift

No Equipment:

AMRAP 20:

400m Run

50 Up Downs

25 Side Plank Knees to Elbows Each Side

Accessory & Stretching

Metcon (No Measure)

Accessory:

N/A

Stretching:

3 Sets:

:30 Lunge + Twist

:30 Leg Swing (Left)

:30 Leg Swing (Right)

:30 Alternating Standing Quad Stretch

:30 Calf Raises

HAM at Home – 12JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Plank Hold

20 Bicycle Kicks

10 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

AMRAP 20:

30 Plank-to-Post

200′ DB Overhead Walk*

200m Run

No Equipment:

AMRAP 20:

30 Plank-to-Post

800m Run

30 Seated Leg Raises

Accessory & Stretching

Metcon (No Measure)

Accessory:

N/A

Stretching:

3 Sets:

10 A-T-Y Drill

10 Prone Snow Angel

10 Prone Tiger Walks

Pointer

By: 0

CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

N/A

Stretching:

3 Sets:

10 A-T-Y Drill

10 Prone Snow Angel

10 Prone Tiger Walks

Workout

Pointer (Time)

Rx’D:

For Time:

50 Chest to Bar Pull-ups

40 Single Leg Squats

30 Plank to Post

20 Calorie Bike

10 DB Manmakers (50/35#)

20 Calorie Bike

30 Alternating Arm/Leg Lift in Plank

40 DB Lunge (50/35#)*

50 Ring Row
Level 2:

For Time:

50 Chest to Bar Pull-ups

40 Single Leg Squats

30 Plank to Post

20 Calorie Bike

10 DB Manmakers (50/35#)

20 Calorie Bike

30 Alternating Arm/Leg Lift in Plank

40 DB Lunge (50/35#)*

50 Ring Row

Level 1:

For Time:

50 Chest to Bar Pull-ups

40 Single Leg Squats

30 Plank to Post

20 Calorie Bike

10 DB Manmakers (50/35#)

20 Calorie Bike

30 Alternating Arm/Leg Lift in Plank

40 DB Lunge (50/35#)*

50 Ring Row

Extra Work

Extra Work – Week of 08JULY20 (No Measure)

Midline 1: Wednesday

3 Sets:

20 Alt. V-ups

6 Strict Alt. Single Leg Toes-to-Bar

20 Russian Twist

6 Strict Alt. Single Leg Toes-to-Bar

20 Hollow Rocks

6 Strict Alt. Single Leg Toes-to-Bar

Midline 2: Monday

AMRAP 5:

Sandbag hold Banded March Steps (150/100#)

*Get as many steps as possible in 5:00*

*Work to get your knee above your hip on every step*

Skill 1: Tuesday

5 Sets

50′ Handstand Walk Around Obstacles

15 Strict Toes to Bar

15 Single Leg Squats Each Leg

Skill 2: Friday

7 Sets:

5 Single Arm Overhead Squats (Right)

5 Single Arm Overhead Squats (Left)

*Goal is to find the heaviest DB that you can perform 5 unbroken reps

HAM at Home – 11JULY20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

:45 High Knees

:45 Up-Downs

:45 Air Squats

:45 Jumping Jacks

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

3 Sets:

AMRAP 5:

10 DB Power Cleans

10 DB Hang Power Cleans

10 DB Push Press

– Rest 1:00 btw. AMRAPS.

*Restart AMRAP each set.

No Equipment:

3 Sets:

AMRAP 5:

25 Strict Burpees

25 Jumping Squats

:60 Side Plank Each Side

– Rest 1:00 btw. AMRAPs

*Restart AMRAP each set.

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

40 Banded Pull Apart

:30 Clean Grip Shrug Hold

80 Flutter Kicks

Bodyweight Option:

3 Sets:

:40 Plank Hold

:60 Glute Bridges

80 Flutter Kicks

Stretching:

5:00 Clock or 3 Rounds:

25 Shoulder Taps

50′ Bear Crawl

5 Partial Handstand Kick-ups

:10 Handstand Hold

1 Wall Walk

Basset Hound

By: 0

CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

40 Banded Pull Apart

:30 Clean Grip Shrug Hold

80 Flutter Kicks

Stretching:

5:00 Clock or 3 Rounds:

25 Shoulder Taps

50′ Bear Crawl

5 Partial Handstand Kick-ups

:10 Handstand Hold

1 Wall Walk

Workout

Basset Hound (Time)

Rx’D:

For Time:

15 Power Clean (185/125#)

15 Handstand Push-Ups

15 Power Clean

15 Handstand Push-Ups

10 Power Clean

10 Strict Handstand Push-ups

10 Power Clean

10 Strict Handstand Push-ups

5 Power Clean

5 Deficit Handstand Push-ups

5 Power Clean

5 Deficit Handstand Push-ups
Level 2:

For Time:

15 Power Clean (135/95#)

10 Handstand Push-Ups

15 Power Clean

10 Handstand Push-Ups

10 Power Clean

5 Strict Handstand Push-ups

10 Power Clean

5 Strict Handstand Push-ups

5 Power Clean

5 Deficit Handstand Push-ups

5 Power Clean

5 Deficit Handstand Push-ups

Level 1:

For Time:

15 Power Clean (75/55#)

15 Hand Release Push-Ups

15 Power Clean

15 Hand Release Push-Ups

10 Power Clean

10 Push-ups

10 Power Clean

10 Push-ups

5 Power Clean

5 Push-ups

5 Power Clean

5 Push-ups

Extra Work

Extra Work – Week of 08JULY20 (No Measure)

Midline 1: Wednesday

3 Sets:

20 Alt. V-ups

6 Strict Alt. Single Leg Toes-to-Bar

20 Russian Twist

6 Strict Alt. Single Leg Toes-to-Bar

20 Hollow Rocks

6 Strict Alt. Single Leg Toes-to-Bar

Midline 2: Monday

AMRAP 5:

Sandbag hold Banded March Steps (150/100#)

*Get as many steps as possible in 5:00*

*Work to get your knee above your hip on every step*

Skill 1: Tuesday

5 Sets

50′ Handstand Walk Around Obstacles

15 Strict Toes to Bar

15 Single Leg Squats Each Leg

Skill 2: Friday

7 Sets:

5 Single Arm Overhead Squats (Right)

5 Single Arm Overhead Squats (Left)

*Goal is to find the heaviest DB that you can perform 5 unbroken reps