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Border Collie

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CrossFit Algiers – CrossFit

Workout

Border Collie (Time)

Rx’D:

On a 21:00 Clock:

Every 3:00:

400m Run

15 Handstand Push-ups

*Rest with any remaining time before the next 3:00 interval
Level 2:

On a 21:00 Clock:

Every 3:00:

400m Run

5 Wall Walks

Level 1:

On a 21:00 Clock:

Every 3:00:

400m Run

15 DB Strict Press (25/15#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

:30 Ring Flyes or DB Flys

:30 Reverse Ring Flyes or T-Raises

:30 V-Ups

Stretching:

2 Sets:

:30 Doorway Stretch / Arm

:30 PVC Pass through

:30 Seated PVC Press Behind the Neck

:30 Cuban Press

[Cuban Press Demo](https://www.instagram.com/p/Bqh2XX4Bzh6/)

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat

HAM at Home – 26SEP20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:00

10 Soldiers Kicks

10 Alternating Hamstring Scoop Stretch

10 Walking Knee to Chest

10 Walking Ankle to Chest

10 Calf Raises

10 Lunges

10 High knees

10 Butt Kickers

Workout

Metcon (Time)

On a 21:00 Clock:

Every 3:00:

400m Run

15 Up-down

*Rest with any remaining time before the next 3:00 interval

Bodyweight:

On a 21:00 Clock:

Every 3:00:

400m Run

15 Up-down

*Rest with any remaining time before the next 3:00 interval

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3 Sets:

:30 DB Flys

:30 T-Raises

:30 V-Ups

*Sub object for DB’ as needed.

STRETCHING:

2 Sets:

:30 Doorway Stretch / Arm

:30 PVC Pass through

:30 Seated PVC Press Behind the Neck

:30 Cuban Press

[Cuban Press Demo](https://www.instagram.com/p/Bqh2XX4Bzh6/)

Onyx

By: 0

CrossFit Algiers – CrossFit

Workout

Onyx (Weight)

Rx’D:

Alternating EMOM 15:

1) 3 Squat Cleans

2) :45 Strict Ring Dips

3) :45 Toes to bar
Level 2:

Alternating EMOM 15:

1) 3 Squat Cleans

2) :45 Jumping Ring Dips or Negatives

3) :45 Knees to Armpits

Level 1:

Alternating EMOM 15:

1) 3 Squat Cleans

2) :45 Box Dips

3) :45 Hanging Knee Raises

Accessory & Stretching

Metcon (Weight)

Pre Workout:

5 Sets x 3 Reps Clean Grip Deadlift

Stretching:

EMOM 7

5 Counter Balance Squat Therapy Squats

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat

HAM at Home – 25SEP20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3-5 Sets:

5 Deck Squats*

:30 Doorway Stretch Each Arm

10 Mountain Climbers

*Perform a sit-up into a squat.

— [Doorway Stretch](https://www.youtube.com/watch?v=NK8bJxAD_8c&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=52&t=0s)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM 15:

1) :30 Max DB Squat Cleans

2) :30 Max DB Push-ups

3) :30 Max V-ups

Bodyweight:

EMOM 15:

1) :30 Max Backpack Squat Cleans or Air Squats

2) :30 Bench Dips or Push-ups

3) :30 Max Lying Toes-to-Bar

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

5 Sets x :30 Max DB Stiff Legged Deadlift

Bodyweight:

5 Sets x :30 Max Bodyweight Good Mornings

STRETCHING:

EMOM 7

5 Counter Balance Squat Therapy Squats

Moonstone

By: 0

CrossFit Algiers – CrossFit

Workout

Moonstone (Time)

Rx’D:

3 Rounds:

500/400m Row

25 Two for One Wall Balls (14/10#)
Level 2:

3 Rounds:

500/400m Row

25 Two for One Wall Balls (10/6#)

Level 1:

3 Rounds:

400/300m Row

20 Wall Balls (10/6#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

50 Russian Twists with MB

50 Flutter Kick Holding MB

Stretching:

3 Sets:

5 Push-up to Downward Dog

10 Bootstrappers

15 Single Leg Deadlifts / Side

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat

HAM at Home – 24SEP20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3-5 Sets:

10 Good Mornings

5 Air Squats

10 Alternating Toe Touch in Plank

Workout

Metcon (Time)

3 Rounds:

400m Run

30 Single Arm DB Thrusters

Bodyweight:

3 Rounds:

400m Run

30 Backpack Thrusters or Jumping Air Squats

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3 Sets:

50 Russian Twists with DB or Object

50 Flutter Kicks

STRETCHING:

3 Sets:

5 Push-up to Downward Dog

10 Bootstrappers

15 Single Leg Deadlifts / Side

Gypsum

By: 0

CrossFit Algiers – CrossFit

Workout

Gypsum (Time)

Rx’D:

For Time:

200 Double Unders

100 Sit-ups (Feet Anchored)

75 Kettlebell Swings (53/35#)

50 Box Jumps (30/24″)*

*No rebounding today, step down or jump down.
Level 2:

For Time:

2:00 Max Double Under Attempts

100 Sit-ups (Feet Anchored)

75 Kettlebell Swings (35/26#)

50 Box Jumps (24/20″)

Level 1:

For Time:

300 Single Unders

80 Sit-ups (Feet Anchored)

60 Kettlebell Swings (26/18#)

40 Box Jumps or Step Ups (20/12″)

Accessory & Stretching

Metcon (No Measure)

Accessory:

2-3 Sets:

20 KB Side Bends Per Side

20 KB Curl

20 KB Stagger Stance Good Morning (10/ Leg)

Stretching:

AMRAP 7*

10 Alternating Standing Figure 4 Stretch

10 Reverse Lunges

10 Alternating Hamstring Scoop Stretch

10 Roll Reach Lift Stretch

*Slow AMRAP

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat

HAM at Home – 23SEP20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3:00 Jog

1:00 Alternating Knee to Chest

2:00 Jog

1:00 Alternating Standing Figure 4 Stretch

Workout

Metcon (Time)

For Time:

200 Double Unders

100 Single Leg Alternating V-up

75 Double DB Swings

50 Jumps Over Object

Bodyweight:

For Time:

200 Jumping Jacks or Plate Hops

100 Sit-ups

75 Backpack Swings or Bodyweight Good Mornings

50 Jumps Over Object

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

2-3 Sets:

20 DB Side Bends Per Side

20 DB Curls

20 DB Stagger Stance Good Morning (10/ Leg)

Bodyweight:

2-3 Sets:

40 Russian Twists

20 Odd Object Curls

20 Staggered Stance Good Morning (10 / leg)

STRETCHING:

AMRAP 7*

10 Alternating Standing Figure 4 Stretch

10 Reverse Lunges

10 Alternating Hamstring Scoop Stretch

10 Roll Reach Lift Stretch

*Slow AMRAP

Lex Luthor

By: 0

CrossFit Algiers – CrossFit

Workout

Lex Luthor (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 20:

14-12-10-8-6-4-2

Back Squat (Bodyweight)

2-4-6-8-10-12-14

Strict Chin-up

*If you complete the final round of 2 Back Squats / 14 Chin-ups, you start your next round at 14 Back Squats / 2 Chin-ups.
Level 2:

AMRAP 20:

14-12-10-8-6-4-2

Back Squat (135/95)

2-4-6-8-10-12-14

Strict Chin-up

Level 1:

AMRAP 20:

14-12-10-8-6-4-2

DB Squat (35/25)

2-4-6-8-10-12-14

Ring Row

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

Max Reps Barbell Bent Over Row

20 Glute Bridges

20 Barbell Rollout

Stretching:

3 Sets:

:30 Push-up to Downward Dog

:30 Scap Pull-up

:30 Hamstring Scoop Stretch

— [Barbell Rollout](https://www.youtube.com/watch?v=tvpq26A7hYY&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=60&t=0s)

— [Scap Pull-up](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=62&t=0s)

— [Push-up to Downward Dog](https://www.youtube.com/watch?v=vb3mP3J_yvM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=65&t=0s)

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat

HAM at Home -22SEP20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:00

15 Good Mornings

5 Wall Squats

15 Arm Circles Forward

5 Alternating Scorpion Stretch

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50-40-30-20-10

DB Squats

25-20-15-10-5

DB Bent Over Rows

*If you complete the final round of squats and bent over rows, restart AMRAP.

Bodyweight:

AMRAP 20:

50-40-30-20-10

Glute Bridges

25-20-15-10-5

Hand Release Push-ups

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3 Sets:

Max Reps DB Bent Over Row

20 Glute Bridges

:60 Plank Hold

Bodyweight:

3 Sets:

20 Glute Bridges

20 Ab-Mat Sit-ups

:60 Plank Hold

STRETCHING:

3 Sets:

:30 Push-up to Downward Dog

:30 Scap Pull-up

:30 Hamstring Scoop Stretch

— [Scap Pull-up](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=62&t=0s)

— [Push-up to Downward Dog](https://www.youtube.com/watch?v=vb3mP3J_yvM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=65&t=0s)