Siberian Husky

jodi@crossfita…
Saturday, July 18, 2020 - 19:00

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