Blog Search

HAM at Home – 03SEP20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

Perform :60 Practice of Each L-Sit Drill. See Video for Guidance

1) Seated Alternating Single Leg Raise, Hands Behind.

2) Seated Alternating Single Leg Raise, Hands at Hips.

3) Supine Alternating Single Leg Raise

4) Supine Leg Raise

5) Seated Leg Raise

[Video Demo of L-Sit Drill](https://www.youtube.com/watch?v=qpi59_uSbrw&feature=youtu.be)

Workout

Metcon (AMRAP – Rounds and Reps)

Alternating EMOM 20:

1) 10-20 V-ups

2) :30 DB Thrusters*

*Use the heaviest DB’s that you can maintain sets of at least 5 unbroken reps.

— Scale V-ups to Tuck ups or weighted Db Sit-ups as needed.

Bodyweight:

Alternating EMOM 20:

1) 10-20 V-ups

2) 15 Jump Squats*

3) 20 Alternating Knee to Elbow in Plank

4) 20 Reverse Lunges

*Squat into a jump.

— Scale V-ups to Tuck ups or weighted Db Sit-ups as needed.

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

DB Option:

3 Sets

10-20 Alternating DB Hammer Curls

8-10 Slow Two Handed Single DB Tempo Curls*

Rest :60

3 Sets

8-12 Alternating Seated DB Press

8-12 DB Floor Press

NO Equipment Option:

3 Sets:

20-30 Backpack Curl to Press

20-30 Backpack Floor Press

STRETCHING:

ALT EMOM 9

1) 7 Slow Squat Therapy Squats

2) :60 Couch Stretch Left

3) :60 Couch Stretch Right

()