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HAM at Home – 30NOV20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

100m Jog

10 Single Leg Straight Leg Deadlift / Side

10 Superman Arches

Workout

Metcon (AMRAP – Reps)

4 Rounds:

1:00 Double or Single Unders

1:00 Alt. DB Hang Snatch

1:00 DB Floor Press*

1:00 Alt. DB Deadlifts

1:00 DB Split Squats*

1:00 Rest

*Use two DB’s

No Equipment:

4 Rounds:

1:00 Lateral Hops over Object

1:00 Reverse Plank Hold

1:00 Push-up

1:00 Glute Bridge Hold

1:00 Split Squats

1:00 Rest

Accessory & Stretching

Metcon (No Measure)

Accessory:

Accumulate:

50 DB Strict Upright Rows

50 DB Tricep Extensions

Stretching:

3 Sets:

:30 Leg Swing / Leg

:30 Alternating Elbow-to-Instep

:60 Couch Stretch / Leg

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Fight Gone Swole

By: 0

CrossFit Algiers – CrossFit

Workout

Fight Gone Swole (AMRAP – Reps)

Rx’D:

4 Rounds for Max Reps:

1:00 Calorie Bike, Ski, Row

1:00 DB Hang Muscle Cleans

1:00 DB Floor Press

1:00 Alternating KB Single Leg Deadlifts

1:00 DB Split Squats

– Rest 1:00

*(50/35#) Dumbbells, (70/50#) Kettlebell
Level 2:

4 Rounds for Max Reps:

1:00 Calorie Bike, Ski, Row

1:00 DB Hang Muscle Cleans

1:00 DB Floor Press

1:00 Alternating KB Single Leg Deadlifts

1:00 DB Split Squats

– Rest 1:00

*(35/25#) Dumbbells, (50/35#) Kettlebell

Level 1:

4 Rounds for Max Reps:

1:00 Calorie Bike, Ski, Row

1:00 DB Hang Muscle Cleans

1:00 DB Floor Press

1:00 Alternating KB Single Leg Deadlifts

1:00 DB Split Squats

– Rest 1:00

*(25/15#) Dumbbells, (35/25#) Kettlebell

Accessory & Stretching

Metcon (No Measure)

Accessory:

Rest, Stretch & Recover

Stretching:

AMRAP 7:

:30 Couch Stretch / Leg

:30 Bootstrappers

:30 Doorway Stretch / Arm

:30 A-T-Y Drill

Extra Work

Extra Work – Week of 30NOV20 (No Measure)

Midline 1 – Wednesday

3 Rounds:

:30 Hollow Hold

15 Hollow Rocks

30 Flutter Kicks

10 Slow Sit-ups (:03 up/:03 down)

Midline 2 – Saturday

5 Rounds:

20 Renegade Rows (moderate weight)

20 Standing Banded Ab-Pulldown

20 Heavy DB Side Bends / Side

— For the Ab-Pulldown you will contract on the down for a 2 count and release to standing on a 3 count. The longer you are under tension the stronger you will become.

— Try to go for a heavy DB on the side bends as long as you can stay unbroken.

Skill 1 – Monday

EMOM 18:

1) :30 Heavy Rope Double Unders

2) :30 Ring Muscle-ups

3) 50′ Handstand Walk*

*Scale to :45 max handstand walk or hold as needed.

— If you cannot perform muscle-ups, then substitute for challenging transitions from the floor.

— [Muscle-up Progression From Floor](https://www.youtube.com/watch?v=0pcFxGXsPCw&list=PLb25h6SbZir6t0jC0w7Ru_ReXAjmJfRJu)

Skill-Strength 1 – Friday

10 Rounds:

10 Strict Ring Dips

15 Ring Row Curls*

*Perform ring row with your palms up and facing you like you are holding a curl bar.

HAM at Home – 29NOV20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

100 Single Unders or 75 Jumping Jacks

:60 March in Place or High Knees

50 Single Unders or 30 Jumping Jacks

:30 March in Place or High Knees

…then

Spend 2:00 stretching your calves and ankles

Workout

Metcon (Time)

“Upladder Annie”

20-40-60-80-100

Double Unders

10-20-30-40-50

Weighted Sit-ups*

*Use a weight that feels light.

— Substitute 40-60-80-100-120 Single Unders as needed.

No Equipment:

“Climbing Annie”

20-40-60-80-100

Mountain Climbers

10-20-30-40-50

Weighted Sit-ups*

*Use a weight that feels light.

Accessory & Stretching

Metcon (No Measure)

Accessory:

DB Option:

3 Sets:

20 Seater Seesaw Strict Press

10 Single Leg DB Glute Bridge / Leg

Bodyweight Option:

3 Sets:

20 Alternating Knee to Elbow in Plank

20 Single Leg Glute Bridge / Leg

Stretching:

AMRAP 5:

10 Supine Fly*

10 External Rotation Each Arm**

10 Scap Pull-ups***

Supine Fly: can be performed on ground.

External Rotations: can be performed standing.

Scapulas Pull-ups: f you can’t hang, then perform a scap shrug by reaching up as high as you can and then shrugging down.

— [Supine Fly](https://www.youtube.com/watch?v=Ik3_YB9CUnw&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=40)

— [External Rotation](https://www.youtube.com/watch?v=7fENv4Ele_Y&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=47)

— [Scap Pull-ups](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=61)

()

Nate

By: 0

CrossFit Algiers – CrossFit

Workout

Nate – HAMplan (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53#)
Level 2:

AMRAP 20:

1 Muscle-up

2 Handstand Push-ups

8 Kettlebell Swings (53/35#)

Level 1:

AMRAP 20:

2 Pull-ups

8 DB Strict Press (20/15#)

8 Kettlebell Swings (35/25#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

10 Glute Bridges

10 Stiff Leg Deadlifts*

*Increase loading as long as you can stay unbroken

Stretching:

3 Sets:

:30 Doorway Stretch

:30 A-T-Y Drill

:30 Kip Swing

Extra Work

Extra Work – Week of 23NOV20 (No Measure)

Extra Work: Bodybuilding – Weightlifting – Monday

4 Rounds (Not for Time):

Super-Set:

20 Banded Side Steps (Both Left and Right)

20 DB Calf Raises*

20 DB In-Place Alt. Lunges*

*Use two DBs

Extra Work: Bodybuilding – Gymnastics – Saturday

5 Sets:

1:00 Crunches

1:00 Chin Ups

1:00 Handstand Hold

1:00 Rest

– The first two movements are for max reps within the 1:00. The Handstand Hold is for as much time of the 1:00 that you can hold. Rest 1:00 and head to the next round.

Extra Work: Midline – Wednesday

Accumulate:

3:00 GHD Superman Hold

3:00 GHD Sit-up Hold (parallel to floor)

100 Alternating V-Ups

– Break and rotate movements as you want

Extra Work: Engine – Friday

10 Rounds:

For Distance:

50 Pulls on Rower*

– Rest 1:00 btw. rounds

*Damper starts on 1. After each round, increase the damper setting by 1, finishing on damper 10.

HAM at Home – 28NOV20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

20 Alt. Forward + Reverse Lunge

10 Glute Bridges

10 Pigeon Stretch

10 Alt. Straddle to Toe Touch

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12 DB Burpee Deadlift

12 Alternating Single Leg DB Deadlift*

24 Pistols or Alternating DB Reverse Lunge

*Single DB.

No Equipment:

AMRAP 18:

12 Burpee

24 Wide Stance Good Morning

12 Alternating Single Leg Deadlift

24 Alternating Reverse Lunge

Accessory & Stretching

Metcon (No Measure)

Accessory:

DB Option:

3 Sets:

12 Single DB Tempo Curls*

24 DB Pullovers

12 DB Flys

*Fast up, slow negative.

**Substitute backpack or odd object as needed.

Stretching:

3 Sets:

:30 Single Leg Sit and Reach / Side

:30 Groiner Stretch / Side

()

Stud Finder

By: 0

CrossFit Algiers – CrossFit

Workout

Stud Finder (Time)

Rx’D:

For Time:

100 Wall Balls (20/14#)

800m Run

50 Thrusters (95/65#)

400m Run
Level 2:

For Time:

80 Wall Balls (14/10#)

800m Run

50 Thrusters (75/55#)

400m Run

Level 1:

For Time:

50 Wall Balls (10/6#)

400m Run

30 Thrusters (45/35#)

400m Run

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

12 Barbell Curls

12 Bumper Plate Tricep Extensions

12 Split Squats Each Leg

12 Barbell Good Mornings

Stretching:

EMOM 6:

1) 7 Squat Therapy Squats to Med Ball

2) :20 Doorway Stretch Each Arm

Extra Work

Extra Work – Week of 23NOV20 (No Measure)

Extra Work: Bodybuilding – Weightlifting – Monday

4 Rounds (Not for Time):

Super-Set:

20 Banded Side Steps (Both Left and Right)

20 DB Calf Raises*

20 DB In-Place Alt. Lunges*

*Use two DBs

Extra Work: Bodybuilding – Gymnastics – Saturday

5 Sets:

1:00 Crunches

1:00 Chin Ups

1:00 Handstand Hold

1:00 Rest

– The first two movements are for max reps within the 1:00. The Handstand Hold is for as much time of the 1:00 that you can hold. Rest 1:00 and head to the next round.

Extra Work: Midline – Wednesday

Accumulate:

3:00 GHD Superman Hold

3:00 GHD Sit-up Hold (parallel to floor)

100 Alternating V-Ups

– Break and rotate movements as you want

Extra Work: Engine – Friday

10 Rounds:

For Distance:

50 Pulls on Rower*

– Rest 1:00 btw. rounds

*Damper starts on 1. After each round, increase the damper setting by 1, finishing on damper 10.

HAM at Home – 27NOV20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:

10 Bootstrappers

100′ Bear Crawl

100m Jog or :30 High Knees in Place

Workout

Metcon (Weight)

Non Functional Friday

5 Sets:

30 Alt DB Hammer Curls

20 DB Floor Press

30 DB Shrugs

5 Sets:

20 DB Split Squat

30 DB Calf Raises

20 DB Side Bends Each Side

No Equipment:

Non Functional Friday

5 Sets:

:60 Odd Object Curls

:60 Odd Object Floor Press or Push-ups

:60 Scap Push-ups

5 Sets:

:60 Split Squat

:60 Calf Raises

:60 Penguin Sit-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

8 Rounds:

:20 Max Hollow Rocks

:10 Rest

Stretching:

3-5 Sets:

:30 Alternating Doorway Stretch

10 Slow Wall Squat

:30 Couch Stretch / Leg

()

Heavy Day – 1 RM Clean/Max Reps

By: 0

CrossFit Algiers – CrossFit

Workout

Heavy Day – 1 RM Clean/Max Reps (Weight)

Rx’D:

EMOM 12:

1 Clean (Power or Squat)

– Rest 3:00

AMRAP 5:

Max Reps Clean*

*Use 70% 1RM for the day
Level 2:

EMOM 12:

1 Clean (Power or Squat)

-Rest 3:00

AMRAP 5:

Max Reps Clean*

*Use 70% 1RM for the day

Level 1:

EMOM 12:

1 Clean (Power or Squat)

– Rest 3:00

AMRAP 5:

Max Reps Clean

Accessory & Stretching

Metcon (No Measure)

Level 2:

EMOM 12:

1 Clean (Power or Squat)

-Rest 3:00

AMRAP 5:

Max Reps Clean*

*Use 70% 1RM for the day

Level 1:

EMOM 12:

1 Clean (Power or Squat)

– Rest 3:00

AMRAP 5:

Max Reps Clean

Extra Work

Extra Work – Week of 23NOV20 (No Measure)

Extra Work: Bodybuilding – Weightlifting – Monday

4 Rounds (Not for Time):

Super-Set:

20 Banded Side Steps (Both Left and Right)

20 DB Calf Raises*

20 DB In-Place Alt. Lunges*

*Use two DBs

Extra Work: Bodybuilding – Gymnastics – Saturday

5 Sets:

1:00 Crunches

1:00 Chin Ups

1:00 Handstand Hold

1:00 Rest

– The first two movements are for max reps within the 1:00. The Handstand Hold is for as much time of the 1:00 that you can hold. Rest 1:00 and head to the next round.

Extra Work: Midline – Wednesday

Accumulate:

3:00 GHD Superman Hold

3:00 GHD Sit-up Hold (parallel to floor)

100 Alternating V-Ups

– Break and rotate movements as you want

Extra Work: Engine – Friday

10 Rounds:

For Distance:

50 Pulls on Rower*

– Rest 1:00 btw. rounds

*Damper starts on 1. After each round, increase the damper setting by 1, finishing on damper 10.

Darkseid 2.0

By: 0

CrossFit Algiers – CrossFit

Workout

Darkseid 2.0 (Time)

Rx’D:

For Time:

15-9-6-3

Burpee Box Jump Overs (24/20″)

Power Snatch (155/105#)

– Retest 6/25/2020
Level 2:

For Time:

15-9-6-3

Burpee Box Jump Overs (24/20″)

Power Snatch (95/65#)

Level 1:

For Time:

15-9-6-3

Burpee Box Step Overs (20/12″)

Power Snatch (45/35#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

Pre or Post Workout build to a heavy hang power snatch + power snatch.

Stretcing:

3 Sets:

30 Double Arm Windmill (15 Forward / 15 Backward)

:30 Doorway Stretch / Side

15 PVC Cuban Press

Extra Work

Extra Work – Week of 23NOV20 (No Measure)

Extra Work: Bodybuilding – Weightlifting – Monday

4 Rounds (Not for Time):

Super-Set:

20 Banded Side Steps (Both Left and Right)

20 DB Calf Raises*

20 DB In-Place Alt. Lunges*

*Use two DBs

Extra Work: Bodybuilding – Gymnastics – Saturday

5 Sets:

1:00 Crunches

1:00 Chin Ups

1:00 Handstand Hold

1:00 Rest

– The first two movements are for max reps within the 1:00. The Handstand Hold is for as much time of the 1:00 that you can hold. Rest 1:00 and head to the next round.

Extra Work: Midline – Wednesday

Accumulate:

3:00 GHD Superman Hold

3:00 GHD Sit-up Hold (parallel to floor)

100 Alternating V-Ups

– Break and rotate movements as you want

Extra Work: Engine – Friday

10 Rounds:

For Distance:

50 Pulls on Rower*

– Rest 1:00 btw. rounds

*Damper starts on 1. After each round, increase the damper setting by 1, finishing on damper 10.

HAM at Home – 26NOV20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 10:

40 Single Unders

20 Alternating Single Leg V-ups

20 Shoulder Taps (Handstand or Push-up Position)

Workout

Metcon (Time)

Throwback Thursday: 4/28/2020

EMOM 15:

1) 75 Double Unders

2) 15 Lying Toes-to-Bar

3) :45 Plank Reach Throughs

https://youtu.be/2KdIkN3Gbc8

No Equipment:

Throwback Thursday 4/28/2020

EMOM 15:

1) 30 Jumping Jacks

2) 15 Lying Toes-to-Bar

3) :45 Plank Reach Throughs

Accessory & Stretching

Metcon (No Measure)

Accessory:

AMRAP 5:

4 DB Turkish Get-ups

8 DB Windmills / Side

Bodyweight Option:

AMRAP 5:

4 Turkish Get-ups

12 Alt. Leg/Arm Lift in Plank

Stretching:

20 Sets:

2 Up-Down + 5 Standing Snow Angels

()