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Gambit

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (AMRAP – Reps)

Accessory:

Tabata Row, Bike, or Ski

– Rest 1:00

Reverse Tabata Row, Bike, or Ski

Stretching & Mobility:

3 Rounds:

:30 Banded Shoulder Stretch (each arm)

:30 Push-up to Down Dog

:30 PVC Pass Throughs

Workout

Gambit (Time)

Rx’D:

5 Rounds:

7 Strict Press (135/95#)

12 Barbell Row

9 Ring Dips
Level 2:

5 Rounds:

7 Strict Press (95/65#)

12 Barbell Row

9 Ring Dips

Level 1:

5 Rounds:

7 Strict Press (75/65#)

12 Barbell Row

9 Ring Dips

Extra Work

Extra Work – Week of 22JUNE20 (No Measure)

Midline 1: Friday

:60 Plank*

50′ Crab Walk (hips as high as possible)

:60 Plank (right arm off ground)*

50′ Crab Walk (Hips as high as possible)

:60 Plank (left arm off ground)*

50′ Crab Walk (hips as high as possible)

:60 Plank (left foot off ground)*

50′ Crab Walk (hips as high as possible)

:60 Plank (right foot off ground)*

50′ Crab Walk (hips as high as possible)

*Accumulate your time in the plank before moving to the crab walk*

Midline 2: Monday

5 Rounds:

10 DB or KB Windmills (5 right & 5 left)

5 Dragon Flags (:05 descent on each rep)

Skill 1: Tuesday

EMOM 20:

Even: 1-3 Strict Muscle-ups

Odd: 15 GHD Sit-ups

Skill 2: Wednesday

EMOM 10:

Every :60:

5 Touch-and-Go Power Snatch

*Try to maintain at least 60% of your best snatch for the entire 10:00*