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Irish Wolfhound

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

50-40-30-20-10

Arch Rock

Hollow Rock

Stretching:

2 Sets:

:60 Lacrosse Ball Roll Bottom of Foot

:30 Lacrosse Ball Calf Smash / Side

:30 Psoas Stretch / Side

Irish Wolfhound (AMRAP – Reps)

Rx’D:

EMOM 25:

1) Weighted Plank Hold (Accumulate) (45/35#)

2) Good Morning + Lunge Each Leg (95/65#)

3) Seated Leg Raises Over Plate (Both Legs)

4) Calorie Row

5) Rest
Level 2:

EMOM 25:

1) Weighted Plank Hold (Accumulate) (35/25#)

2) Good Morning + Lunge Each Leg (65/55#)

3) Seated Leg Raises Over Plate (Both Legs)

4) Calorie Row

5) Rest

Level 1:

EMOM 25:

1) Plank Hold

2) Good Morning + Lunge Each Leg (45/35#)

3) Seated Leg Raises Over Plate (Both Legs)

4) Calorie Row

5) Rest

Extra Work

Extra Work – Week of 20JULY20 (No Measure)

Midline 1: Tuesday

4 Rounds:

:20 Alternating Feet V-ups

:10 Rest

:20 Russian Twist

:10 Rest

:20 Single Arm Plank – Right

:10 Rest

:20 Single Arm Plank – Left

:10 Rest

Midline 2: Saturday

3 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

10 Glute-Hamstring Raises

10 Strict Toes-to-Bar

Engine: Monday

Assault Bike

4 Rounds

2:00 Easy Pace

1:00 Hard Pace

:30 Sprint Pace

– Rest 3:00 btw. Rounds

Skill Strength 1: Friday

EMOM 20:

Even: :30 Strict Handstand Push-ups

Odd: 5 Back Squats (50% of 1RM)

Skill Strength 2: Saturday

Snatch Complex:

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

*Rest as needed between sets