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Corgi

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

On a 7:00 Clock:

5 Ring Dips

10 Bent Over Row

Stretching:

3 Sets:

:30 Leg swings / leg

:30 Samson Stretch

:30 Banded Hamstring Stretch / leg

Workout

Corgi (AMRAP – Reps)

Rx’D:

For Quality:

EMOM 18:

1) :30 DB Floor Press (50/35#)

2) :30 Sumo Deadlift (225/155#)

3) Rest

*Add weight in small increments as long as athletes are working more than they are resting in the :30 interval.
Level 2:

EMOM 18:

1) :30 DB Floor Press (35/25#)

2) :30 Sumo Deadlift (155/105#)

Level 1:

3) RestEMOM 18:

1) :30 DB Floor Press (25/15#)

2) :30 Sumo Deadlift (95/65#)

3) 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