CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
50 Single Arm KB Deadlifts / Side
50 KB Side Bends / Side.
Stretching:
2 Sets:
:60 Calf Stretch / side
10 Lateral Leg Swing / side
50' Samson Lunge
Workout
Siberian Husky (Time)
Rx'D:
3 Rounds:
30 Single DB Step-ups (24/20") (50/35#)
400m Run
50' DB Bear Crawl (50/35#)*
*Scale to 50 DB Bear Crawl Steps in place as needed.
Level 2:
3 Rounds:
30 Single DB Step-ups (20/14")(35/25#)
400m Run
50' DB Bear Crawl (35/25#)
Level 1:
3 Rounds:
30 Single DB Step-ups (14/10") (25/15#)
200m Run
50' DB Bear Crawl (25/15#)
Extra Work
Extra Work - Week of 07/13/2020 (Time)
Midline 1: Monday
3 Rounds:
:60 Plank Hold
50 Ab-mat Sit-ups
Midline 2: Tuesday
3 Rounds:
15 GHD Bench Press (Use Dumbbells)
15 Weighted Hip Extensions (Use 1 Dumbbell)
50m Sled Push
50m Sled Drag
Skill Strength 1: Wednesday
EMOM 7:
3 Touch-and-Go Snatch
Rest 1:00
EMOM 7:
3 Touch-and-Go Cleans
Skill 2: Saturday
NOT FOR TIME:
5 Rounds:
5 Handstand Push-up Negatives
10 Seated Dumbbell Strict Press
10 False Grip Ring Rows
*Count :03 on the descent of your handstand
*Choose a weight on the strict press that you can do unbroken