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HAM at Home – 12SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

Shoot for about 50′ of distance per movement.

— Soldier’s Kicks

— Pull Knee to Chest

— Pull Ankle to Chest

— Walking Hamstring Scoop Stretch

— Alternating Elbow to Instep

— 20 Good Mornings

— Inchworm NO push-up

— Side Shuffle Left

— Side Shuffle Right

— Grapevine Left

— Grapevine Right

— High Knees

— Butt Kickers

— Bunny Hop

— Skip for Height

— Skip for Distance

— Jog Down

— Walking Alternating Single Leg Deadlift

Workout

Metcon (Time)

For Time:

21-15-9

DB Deadlifts

*100m Run After each round.

– Rest 3:00

21-15-9

DB Power Cleans

*100m Run After each round.

– Rest 3:00

21-15-9

DB Thrusters

*100m Run After each round.

Bodyweight:

For Time:

21-15-9

Jumping Good Mornings

*100m Run After each round.

– Rest 3:00

21-15-9

Toe-touch to Max Height Jump

*100m Run After each round.

– Rest 3:00

21-15-9

Bodyweight Thrusters

*100m Run After each round.Goal is unbroken sets, rest as needed between movements to achieve the largest set possible.

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Goal is unbroken sets, rest as needed between movements to achieve the largest set possible.

30 Sit-ups

30 Penguin Sit-ups

30 Flutter Kicks

30 Tuck ups

30 Bicycle Sit-ups

STRETCHING:

3 Sets:

:30 Pigeon Pose Each Leg

:30 Groiner Stretch Each Leg

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