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Gladiator

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CrossFit Algiers – CrossFit

Workout

Gladiator (Time)

Rx’D:

6 Rounds:

400m Run

100′ Dumbbell Carry (50/35#)

*Hold at shoulders
Level 2:

6 Rounds:

300m Run

100′ Dumbbell Carry (35/25#)

Level 1:

6 Rounds:

200m Run

100′ Dumbbell Carry (25/15#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

24 DB Calf Raises / Leg

12 DB Suitcase Deadlift / Side

Stretching:

AMRAP 4:

12 Steps of Walking Hamstring Stretch

12 Soldiers Kicks

12 Alt. Knee to Chest

12 Alt. Heel to Chest

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)