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HAM at Home – 15OCT20

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Announcements

Driven Nutrition orders are due by the 15th. Put em in here!!! https://docs.google.com/forms/u/2/d/e/1FAIpQLSd6pLloei_1eZJi9OoxNEHXVBonYgSxS64btC7_ky_bnQCEMw/formResponse

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

20 Alternating Triangle Pose

10 Dive Bomber Push-up to Upward Dog

20 Alternating Skier Jumps

10 Push-up to Downward Dog

20 Lateral Hops

Weightlifting

Metcon (AMRAP – Reps)

EMOM 20:

Even: 75 Single Unders

Odd: :45 Double DB Overhead Hold March in Place

No Equipment:

EMOM 20:

Even: 75 Single Unders

Odd: :45 Inch Worm + Push up

Accessory & Stretching

Metcon (No Measure)

Accessory:

DB Option:

3 Sets:

20 Seated Seesaw Strict Press

10 Single Leg DB Glute Bridge / Leg

Bodyweight Option:

3 Sets:

20 Alternating Knee to Elbow in Plank

20 Single Leg Glute Bridge / Leg

Stretching:

AMRAP 5:

10 Supine Fly*

10 External Rotation Each Arm**

10 Scap Pull-ups***

Supine Flye: can be performed on ground.

External Rotations: can be performed standing.

Scapulas Pull-ups: if you can’t hang, then perform a scap shrug by reaching up as high as you can and then shrugging down.

— [Supine Fly](https://www.youtube.com/watch?v=Ik3_YB9CUnw&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=40)

— [External Rotation](https://www.youtube.com/watch?v=7fENv4Ele_Y&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=47)

— [Scap Pull-ups](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=61)

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