CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
15 Weighted Glute Bridge
10 Strict Press
30 Shoulder Taps in Push-up
*Adjust workout barbell weight as needed.
Stretching:
3 Sets:
:30 Couch Stretch (each leg)
:30 Dive Bomber Push-ups
:30 Wall Slides
Workout
Cane Corso (AMRAP - Rounds and Reps)
Rx'D:
EMOM 24:
1) 10 Back Squat (225/155#)
2) 10 Chainsaw DB Rows Each Arm (50/35#)
3) :30 DB Side Bends Each Side
4) Rest
Level 2:
EMOM 24:
1) 10 Back Squat (155/105#)
2) 10 Chainsaw DB Rows Each Arm (35/25#)
3) :30 DB Side Bends Each Side
4) Rest
Level 1:
EMOM 24:
1) 10 Back Squat (95/65#)
2) 10 Chainsaw DB Rows Each Arm (25/15#)
3) :30 DB Side Bends Each Side
4) Rest
Extra Work
Extra Work - Week Of 27JULY20 (No Measure)
Midline 1: Wednesday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
50 Banded Kneeling Pulldowns
Midline 2: Tuesday
For Time:
50 Toes-to-Bar
50 GHD Sit-ups
50 Sit-ups
Midline 3: Saturday
For Time:
400m Sandbag Carry 150/100#
Every Time you break perform 30 Seated Leg Raise over the sandbag.
--- If you do not have a sandbag then carry something "heavy" that you expect to drop. However we don't want to see more than 5 drops. If you can't make it at least 100m without a drop, then it is too heavy.
Skill 1: Wednesday & Friday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00