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4/10/15

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CrossFit Algiers - CrossFitWarm-upRun 800 Back extensions x 10 PVC pipe passthroughs x 10 Post hamstring stretch 2 mins each leg Foam roll lats/back as necessaryMetconMetcon (AMRAP - Reps)In front of a clock set for nine minutes: 2 minutes of Burpees 2 minutes of Abmat Sit-ups 2 minutes of Inverted…

4/8/15

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CrossFit Algiers - CrossFitTest Day! Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed.Warm-upThoracic spine mobility drills Shoulder/front rack mobility drills Warm up OVHS/ring dips before attempting max liftsOverhead Squat (10-8-5-3-3-1-1-1)1000m Row (Time)Max Effort 1000m RowRing Dips

4/9/15

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CrossFit Algiers - CrossFitWarm-upRun/Row 400 Hip mobility flow Banded shoulder mobility/lacrosse ball shoulder mobility Warm up squat cleans with PVC pipe and/or unloaded barbell up to working weight.Metcon (Time)50 pull ups 50 squat clean 65#/95# 50 pull ups Scale reps and partition as necessary. RX plus - L-sit pullups, clean…

4/6/15

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CrossFit Algiers - CrossFitWarm-upRow 400 Test thruster and clean and jerk with unloaded barbell, 5-7 reps Banded shoulder mob/ankle mob/hip mob as needed depending on how test went Work up to thruster/c&j work weightMetconMetcon (Time)Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 95/65 pound Thruster, 10 reps…

4/4/15

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CrossFit Algiers - CrossFitWarm-upCFA Baseline Warmup (No Measure)200m Row 10 pushups 10 situps 10 pullups/ring rows 200m Row Squat mobilityMetconMetcon (AMRAP - Reps)In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups 4 minutes of Supermans (2 sec hold…

4/2/15 Foundations T/TR Session F

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CrossFit Algiers - Foundations T/TRWarm-up10 wallballs 10 kettlebell swings 10 pushups x 3 Hip mobility drills/ankle mobility drills/shoulder drillsWeightliftingIntro to squat variations Back squat, front squat, overhead squatBack Squat (3-3-3 starting with unloaded barbell)Front Squat (3-3-3 starting with unloaded barbell)Overhead Squat (3-3-3 starting with unloaded barbell)MetconMetcon (Time)Partner WoD (finisher) 400m…

4/3/15

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CrossFit Algiers - CrossFitWarm-up400 m row/run Practice muscle up progressions Practice handstand/handstand push up progressions Practice pistol progressionsMetconMetcon (Time)Three rounds for time of: 5 muscle-ups 10 handstand push-ups 15 One legged squats, each leg RX plus = strict hspus and mus