The Walrus

jodi@crossfita…
Sunday, July 19, 2020 - 19:00

CrossFit Algiers - CrossFit


Accessory & Stretching

Metcon (No Measure)


Accessory:

On a 5:00 Clock:

Max Time in Handstand Hold

-or-

Max Wall Walks



Stretching:

3 Sets:

:30 Banded Shoulder Stretch (Each Arm)

:30 Doorway Stretch (Each Arm)

:30 PVC Pass Through

Workout

The Walrus (AMRAP - Rounds and Reps)


Rx'D:

AMRAP 10:

15 Dumbbell Deadlift (50/35#)

15 Push-up on Dumbbell

10 Dumbbell Row*



*In Push-up Position
Level 2:

AMRAP 10:

15 Dumbbell Deadlift (35/25#)

15 Push-up on Dumbbell

10 Dumbbell Row*



*In Push-up Position



Level 1:

AMRAP 10:

15 Dumbbell Deadlift (20/15#)

15 Push-up on Knees

10 Dumbbell Row*



*In Push-up Position

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