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Half Dome

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CrossFit Algiers – CrossFit

Workout

Half Dome (Time)

Rx’D:

On a 25:00 Clock:

Every 5:00:

500/400m Bike

250/200m Row

*Rest in the remaining time.
Level 2:

On a 25:00 Clock:

Every 5:00:

500/400m Bike

250/200m Row

Level 1:

On a 25:00 Clock:

Every 5:00:

400/300m Bike

200/150m Row

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets

20 Penguin Sit-ups

40 Flutter Kicks

20 Glute Bridges*

*Add weight if desired.

Stretching Warm-up:

AMRAP 7:00

10 Soldiers Kicks

10 Alternating Hamstring Scoop Stretch

10 Walking Knee to Chest

10 Walking Ankle to Chest

10 Calf Raises

10 Lunges

10 High knees

10 Butt Kickers

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