CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
:30 Around the world w/ bumper plate
:30 Pull overs w/ bumper plate
:30 Plate curls
Stretching:
[Basic Stretching Upper & Lower](https://www.instagram.com/p/Bqh3epThmmY/)
Workout
Nova Scotia Duck Tolling Retriever (Time)
Rx'D:
0:00-8:00:
3 Rounds:
50 Double Unders
10 Overhead Squats (135/95#)
8:00-16:00:
5 Rounds:
10 Bar Facing Burpees
5 Deadlift (275/185#)
16:00-Finish:
75 Double Unders
25 Push Press (135/95#)
25 Bar Facing Burpees
Level 2:
0:00-8:00:
3 Rounds:
30 Double Unders
10 Overhead Squats (95/65#)
8:00-16:00:
5 Rounds:
10 Bar Facing Burpees
5 Deadlift (205/135#)
16:00-Finish:
60 Double Unders
25 Push Press (95/65#)
25 Bar Facing Burpees
Level 1:
0:00-8:00:
3 Rounds:
50 Single Unders
10 Single DB Overhead Lunges (25/15#)
8:00-16:00:
5 Rounds:
10 Burpees Over DB
10 DB Deadlift (25/15#)
16:00-Finish:
100 Single Unders
25 DB Push Press (25/15#)
25 Burpees
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