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Crystal Quartz

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CrossFit Algiers – CrossFit

Workout

Crystal Quartz (Time)

Rx’D:

For Time:

21-15-9

Overhead Squat (135/95#)

42-30-18

Deadlift
Level 2:

For Time:

21-15-9

Overhead Squat (95/65#)

42-30-18

Deadlift

Level 1:

For Time:

21-15-9

Overhead Lunge (75/55#)

42-30-18

Deadlift

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

Barbell Curl 21’s

21 Tricep Extensions

— Substitute a bumper plate as needed in place of barbell.

Stretching Warm-up:

Spend 1:00 Holding the bottom of a squat.

EMOM 7

5 OHS Squat Therapy Squats with PVC*

*Sit to a medicine ball.

Extra Work

Extra Work – Week of 14SEP20 (No Measure)

Extra Work: Engine 1 – Monday

4 Rounds

:40 Row, Bike, or Ski

:20 Rest

:40 GHD SIt-ups

:20 Rest

:40 Row, Bike, or Ski

:20 Rest

:40 Double Unders

:20 Rest

Extra Work: Engine 2 – Tuesday

5 rounds on a Bike

:30 on/ :30 off (400/300+ Watts)

Rest 2 min

5 rounds

:20 on/ :40 off (450/350+ Watts)

— Measure total calories each round.

Extra Work: Skill – Wednesday

EMOM x 10

1-3 Legless Rope Climbs

— Adjust difficulty of rope climb as needed:

1) Strict Pull-ups Hanging, or

2) Rope Climb

3) Pull to Stand

Extra Work: Skill 2 – Friday

6 Sets:

5 Toes-to-Bar

4 Chest to Bar Pull-ups

3 Bar Muscle-ups

3 Strict Pull-ups

Rest 2:00-3:00