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Human Torch

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

:30 Two Handed Single DB Curl-to-Press

:30 Suitcase Deadlift (Right)

:30 Suitcase Deadlift (Left)

:30 Flutter Kicks

Stretching:

On a 5:00 Clock:

Splits Practice

Workout

Human Torch (Time)

Rx’D:

For Time:

Row 1,000/800m

Run 800m

Row 750/600m

Run 600m

Row 500/400m

Run 400m

Row 250/200m

Run 200m

Level 2:

For Time:

Row 1,000/800m

Run 600m

Row 750/600m

Run 400m

Row 500/400m

Run 400m

Row 250/200m

Run 200m

Level 1:

For Time:

Row 500/400m

Run 400m

Row 500/400m

Run 400m

Row 250/200m

Run 200m

Row 250/200m

Run 200m

Extra Work

Extra Work – Week of 15JUNE20 (No Measure)

Midline 1: Monday

For Completion:

50 Flutter Kicks

:30 Handstand Hold

50 Scissor Kicks

:30 Handstand Hold

50 Flutter Kicks (50/35# on Chest)*

:60 Handstand Hold

50 Scissor Kicks (50/35# on Chest)*

:60 Handstand Hold

*Use DB, KB, or Sandbag*

Midline 2: Friday

For Completion

5 Sets:

100m DB Overhead Walk*

– Rest 3:00 btw. sets.

*Use a pair of DB’s that you can complete the 100m only putting the DB’s down once. Increase or decrease weight as needed between sets.

Skill 1: Saturday

Accumulate:

50 Towel Pull-Ups*

*Every time you break perform 20 Banded Tricep Extension

Skill 2: Wednesday

5 Rounds:

20 In-Place Back Rack Barbell Lunges (115/75#)

50m Sled Push*

– Rest 2:00 btw. rounds.

*The weight shouldn’t be a sprint, however it should be something you can keep moving. Even if its a march.