CrossFit Algiers - CrossFit
Workout
Lemon Shark (Time)
Rx'D:
For Time:
50 Sit-Ups
40 Russian Twist
30 V-Ups
60 In-Place Lunges (135/95#)
30 V-Ups
40 Russian Twist
50 Sit-Ups
Level 2:
For Time:
50 Sit-Ups
40 Russian Twist
30 V-Ups
60 In-Place Lunges (95/65#)
30 V-Ups
40 Russian Twist
50 Sit-Ups
Level 1:
For Time:
25 Sit-Ups
25 Russian Twist
25 Tuck-ups
50 DB Lunges (25/15#)
25 Tuck-ups
25 Russian Twist
25 Sit-Ups
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10-15 Barbell Staggered Stance Good Mornings*
10-15 Barbell Landmine Rows (Two Handed)
*:02 Down, :02 Up
Stretching:
3 Sets:
:30 Seated Forward Bend
10 Press-up to Upward Dog
:30 Groiner Stretch Each Side
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