CrossFit Algiers - CrossFit
Workout
Accessory & Stretching
Metcon (No Measure)
Accessory:
3-5 Sets:
15 Two Handed Single KB Curl
10 Chainsaw Rows Each Arm
20 Alternating Single Leg KB Deadlifts
Stretching:
SL-AMRAP 7*
10 Alternating Standing Figure 4 Stretch
10 Reverse Lunges
10 Alternating Hamstring Scoop Stretch
10 Roll Reach Lift Stretch
*Slow AMRAP
Double KB Helen (Time)
Rx'D:
3 Rounds:
Run 400m
21 Double KB Swings (53/35#)
12 Pull-Ups
Level 2:
3 Rounds:
Run 400m
21 Double KB Swings (35/20#)
:60 Pull-Up attempts*
*If you get to 12 reps before the minute is up, move to the next round. Otherwise, do as many reps as possible in the minute.
Level 1:
3 Rounds:
Run 400m
21 Single KB Swings (26/18#)
15 Jumping Pull-Ups
Extra Work
Extra Work - Week of 17AUG20 (No Measure)
Midline 1: Monday
4 Sets:
10 Windshield Wipers / Side
20 Russian Twists / Side
30 V-ups
Midline 2: Tuesday
2 Sets:
AMRAP 7:
3-6-9-12..etc
Toes-to-Bar
* 9 Ring Push-ups or 9 Regular Push-ups in between sets
- Rest 3:00 btw. sets.
Skill: Saturday
5 Rounds:
AMRAP 2:30:
250/200m SkiErg
Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.
- Rest 1:00 btw. AMRAP's
*Sub any machine for skierg.
Engine 1: Wednesday
4 Sets:
Every 8 Minutes:
20 Burpees-to-target
30/24 Calorie Machine (Machine of your choice)
20 Burpees-to-target