Irish Wolfhound

jodi@crossfita…
Tuesday, July 21, 2020 - 19:00

CrossFit Algiers - CrossFit


Accessory & Stretching

Metcon (No Measure)


Accessory:

50-40-30-20-10

Arch Rock

Hollow Rock



Stretching:

2 Sets:

:60 Lacrosse Ball Roll Bottom of Foot

:30 Lacrosse Ball Calf Smash / Side

:30 Psoas Stretch / Side

Irish Wolfhound (AMRAP - Reps)


Rx'D:

EMOM 25:

1) Weighted Plank Hold (Accumulate) (45/35#)

2) Good Morning + Lunge Each Leg (95/65#)

3) Seated Leg Raises Over Plate (Both Legs)

4) Calorie Row

5) Rest
Level 2:

EMOM 25:

1) Weighted Plank Hold (Accumulate) (35/25#)

2) Good Morning + Lunge Each Leg (65/55#)

3) Seated Leg Raises Over Plate (Both Legs)

4) Calorie Row

5) Rest



Level 1:

EMOM 25:

1) Plank Hold

2) Good Morning + Lunge Each Leg (45/35#)

3) Seated Leg Raises Over Plate (Both Legs)

4) Calorie Row

5) Rest

Extra Work

Extra Work - Week of 20JULY20 (No Measure)


Midline 1: Tuesday

4 Rounds:

:20 Alternating Feet V-ups

:10 Rest

:20 Russian Twist

:10 Rest

:20 Single Arm Plank - Right

:10 Rest

:20 Single Arm Plank - Left

:10 Rest



Midline 2: Saturday

3 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

10 Glute-Hamstring Raises

10 Strict Toes-to-Bar



Engine: Monday

Assault Bike

4 Rounds

2:00 Easy Pace

1:00 Hard Pace

:30 Sprint Pace

- Rest 3:00 btw. Rounds



Skill Strength 1: Friday

EMOM 20:

Even: :30 Strict Handstand Push-ups

Odd: 5 Back Squats (50% of 1RM)



Skill Strength 2: Saturday

Snatch Complex:

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

*Rest as needed between sets