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Elizabeth – HAMplan

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CrossFit Algiers – CrossFit

Workout

Elizabeth – HAMplan (Time)

“Elizabeth”

21-15-9

Power Clean (135/95#)

Ring Dips
Level 2:

“Elizabeth”

21-15-9

Power Clean (95/65#)

30-20-10

Jumping Ring Dips

Level 1:

“Elizabeth”

21-15-9

Power Clean (75/55#)

Push-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

Pre-Workout:

Build to a heavy 2 position power clean from the knee and then from the mid thigh. Spend, at most, 10:00-12:00 on these lifts.

Stretching:

2 Sets

:30 Banded Shoulder Stretch (each side)

25′ Inch Worm

15 Hip Extensions

Extra Work

Extra Work – Week of 21AUG20 (Time)

Midline 1: Wednesday

Day 1:

75 Hip Extensions

75 Hollow Rocks

50 Back Extensions

50 Sit-ups

Midline 2: Saturday

Empty Bar Overhead Squats (45/35#)

5 Sets x 20 Reps

*Focus on position and quality of movement

*Go lighter if needed

Skill 1: Tuesday

For Time:

100 Alt. Single Leg Strict Toe-to-Bar (50/50)

*Every time you break: :20 Handstand Hold

Skill 2: Monday

3 Sets:

20 Alt. Single Arm Ring Flye (10/10)

20 Turkish Get-Ups (10/10)

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