HAM at Home - 18AUG20

jodi@crossfita…
Monday, August 17, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


[Backpack Complex 1](https://www.youtube.com/watch?v=rbP5-rbancY&list=PLb25h6SbZir6LiKPR22e_VOSMO5oQK2LP)

10 Plank Pull Through

10 Leg Raises Over Backpack

10 Plank Walk Over Backpack

5 Backpack Jump Complex

Workout

Metcon (Time)


3 Rounds:

100 Double Unders

21 DB Front Squats

12 DB Row in Plank



Bodyweight:

For Time:

60 Mountain Climbers

50 Front Squats with Odd Object*

400m Run

30 Shoulder Taps

20 Burpee (no push-up)

15 V-ups

*Substitute air squats or 2x forward lunges as needed.

Accessory & Stretching

Metcon (No Measure)


Accessory:

Accumulate 60 Alternating Single Leg Deadlifts (30 reps each leg)*

Accumulate 60 Push-up + DB Single Arm DB Row (30 reps each arm)**

*Add weight as needed, we recommend using a loading that allows you to complete 10-12 rest in a row.

**If you don't have a DB or odd object to row then perform a push-up plus a reach across your body and then toward the sky with your arm. Alternate reaching arm after each push-up.

**Scale to push-ups on knees as needed. Or put you hands on a bench, table, couch, or counter top as needed.



Stretching:

1 Set:

1:00 Couch Stretch Each Leg

1:00 Hold in Bottom of Squat

1:00 Seated Toe Touch Each Leg

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