Blog Search

7/3/2015

By: 0

CrossFit Algiers - CrossFitWarm-upRoxanne or Pizza Game PVC pipe passthroughs and whirly birds, 2 x 10 Banded shoulder mobilizations, 6 minutes (3 minutes each arm) Hollow rock holds 3 x 10 seconds on floorGymnasticsMetcon (Weight)Weighted pullups 5-5-3-3-3-1-1-1 If you do not have pullups, work on pull up progressions.Cool down5 minutes…

6/29/2015

By: 0

CrossFit Algiers - CrossFitWarm-upRow/run 400m PVC passthroughs/whirly birds 2x10 Side plank reach through both sides x 10 Scap pushups 2 x 5 Ankle/calf stretches, ankle mob dance Review and practice dumbbell snatchesMetcon (AMRAP - Reps)In front of a clock set for 12 minutes: 1 minute double unders 1 minute dumbbell…

6/25/2015

By: 0

CrossFit Algiers - CrossFitWeightliftingBack Squat (3-3-3-3-3) (No Measure)-2:00 easy row -Joint Rotations plus ankle dance -4 HMD (test) -Foam Roll (Thoracic, hip, ITB, calf) -4 more HMD (retest) -Back Squat skillzRing Support Hold3 x :15 Ring Support HoldStatic Supine / Hanging Hollows3 x :30 static supine holds, 3 x :15…

6/22/2015

By: 0

CrossFit Algiers - CrossFitWarm-upRow 400m PVC pipe passthroughs/whirly birds/ presses 2 sets of 10 Hip Mobility Drill x 4 Practice split squats or pistolsMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 10 strict knees to elbows 20 pistols, alternating 5 wall walksScaled: knee raises, split squats or lunges, partial wall walks…