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Cane Corso

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

15 Weighted Glute Bridge

10 Strict Press

30 Shoulder Taps in Push-up

*Adjust workout barbell weight as needed.

Stretching:

3 Sets:

:30 Couch Stretch (each leg)

:30 Dive Bomber Push-ups

:30 Wall Slides

Workout

Cane Corso (AMRAP – Rounds and Reps)

Rx’D:

EMOM 24:

1) 10 Back Squat (225/155#)

2) 10 Chainsaw DB Rows Each Arm (50/35#)

3) :30 DB Side Bends Each Side

4) Rest
Level 2:

EMOM 24:

1) 10 Back Squat (155/105#)

2) 10 Chainsaw DB Rows Each Arm (35/25#)

3) :30 DB Side Bends Each Side

4) Rest

Level 1:

EMOM 24:

1) 10 Back Squat (95/65#)

2) 10 Chainsaw DB Rows Each Arm (25/15#)

3) :30 DB Side Bends Each Side

4) Rest

Extra Work

Extra Work – Week Of 27JULY20 (No Measure)

Midline 1: Wednesday

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

50 Banded Kneeling Pulldowns

Midline 2: Tuesday

For Time:

50 Toes-to-Bar

50 GHD Sit-ups

50 Sit-ups

Midline 3: Saturday

For Time:

400m Sandbag Carry 150/100#

Every Time you break perform 30 Seated Leg Raise over the sandbag.

— If you do not have a sandbag then carry something “heavy” that you expect to drop. However we don’t want to see more than 5 drops. If you can’t make it at least 100m without a drop, then it is too heavy.

Skill 1: Wednesday & Friday

AFSAP*:

300′ Handstand Walk

*As Few Sets as Possible

or

Max distance/practice in 7:00