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Christine – HAMplan

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CrossFit Algiers – CrossFit

Workout

Christine – HAMplan (Time)

Rx’D:

3 Rounds For Time:

Row 500m

12 Deadlift (Bodyweight)

21 Box Jumps 20″
Level 2:

3 Rounds For Time:

Row 500m

9 Deadlift (Bodyweight)

21 Box Jumps 14″

Level 1:

3 Rounds For Time:

Row 300m

12 Deadlift 75/55#

21 Box Jumps 12″/6″

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

20 GHD Sit-ups

25 GHD Hip Extensions

Stretching:

3 Sets:

:30 Couch Stretch / Leg

:30 Figure Four Stretch / Leg

:30 Standing Forward Bend

:30 Seated Reach Stretch

Extra Work

Extra Work – Week of 12OCT20 (No Measure)

Extra Work: Midline 1

5 Rounds:

30 Flutter Kicks*

5 Slow Dragonflys**

30 Russian Twist

5 Slow Dragonflys

*Every time a foot goes up, thats 1rep.

**Try to maintain a :7-:10 negative on your dragonflys.

Extra Work: Skill 1

4 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

:60 Superman Hold on GHD

Extra Work: Engine 1

3 Rounds:

Run 200m

10 Sandbag Over Shoulder (100/70#)

Run 400m

8 Sandbag Over Shoulder

Run 600m

6 Sandbag Over Shoulder

*Sub Barbell Power Cleans 115/70#

Extra Work: Engine 2

3 Sets:

4 Rounds:

150m Row (Fast)

250m Row (Slow)