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Heavy Day – Push Press/Strict Press

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

:60 DB Pull Overs

:30 DB Chainsaw Rows / Arm

:60 DB Shrugs

Stretching:

On a 5:00 Clock:

10 A-T-Y Drills

10 Reach-Roll-Lift

Workout

Heavy Day – Push Press/Strict Press (Weight)

Rx’D:

6 Sets

Every 3:00

3 Push Press

12 Seesaw Seated DB Strict Press*

*Increase loading as long as you can maintain unbroken reps.
Level 2:

6 Sets

Every 3:00

3 Push Press

12 Seesaw Seated DB Strict Press*

*Increase loading as long as you can maintain unbroken reps.

Level 1:

6 Sets

Every 3:00

3 Push Press

12 Seesaw Seated DB Strict Press*

*Increase loading as long as you can maintain unbroken reps.

Extra Work

Extra Work – Week of 08JULY20 (No Measure)

Midline 1: Wednesday

3 Sets:

20 Alt. V-ups

6 Strict Alt. Single Leg Toes-to-Bar

20 Russian Twist

6 Strict Alt. Single Leg Toes-to-Bar

20 Hollow Rocks

6 Strict Alt. Single Leg Toes-to-Bar

Midline 2: Monday

AMRAP 5:

Sandbag hold Banded March Steps (150/100#)

*Get as many steps as possible in 5:00*

*Work to get your knee above your hip on every step*

Skill 1: Tuesday

5 Sets

50′ Handstand Walk Around Obstacles

15 Strict Toes to Bar

15 Single Leg Squats Each Leg

Skill 2: Friday

7 Sets:

5 Single Arm Overhead Squats (Right)

5 Single Arm Overhead Squats (Left)

*Goal is to find the heaviest DB that you can perform 5 unbroken reps