Cane Corso

jodi@crossfita…
Saturday, August 1, 2020 - 19:00

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