Blog Search

Greyhound

By: 0

Announcements

CrossFit Algiers is CLOSED Saturday July 4. Enjoy time with your friends and family.

CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

Accumulate:

50 Strict Barbell Upright Rows

50 Bumper Plate Tricep Extensions (45/25#)

Stretching:

3 Sets:

:30 Leg Swing Each Leg

:30 Alternating Elbow-to-Instep

:30 Banded Good Morning

:60 Couch Stretch Each Leg

Workout

Greyhound (Time)

Rx’D:

3 Rounds:

1500m Row

150 Double Unders

15 Deadlift (275/195#)
Level 2:

3 Rounds:

1200m Row

75 Double Unders

15 Deadlift (205/135#)

Level 1:

3 Rounds:

1000m Row

150 Single Unders

15 Deadlift (95/65#)

Extra Work

Extra Work – Week of 29JUNE20 (No Measure)

Midline 1:

4 Sets:

15 Weighted Hip Extensions (25/15#)

30 Glute Bridges

:30 L-Sit

*Rest as needed*

Midline 2:

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

25 Banded Side Steps (Right)

25 Banded Side Steps (Left)

Skill 1:

EMOM 12:

Even: 50′ Handstand Walk (Around 3 Obstacles)

Odd: 8 Candle Sticks

Skill 2:

6 Rounds:

250/200m Row

5 Touch & Go Snatch (135/95#)

– Rest :45 btw. rounds