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CrossFit Algiers – CrossFit

Workout

IT (Time)

Rx’D:

3 Rounds:

21 Burpee-To-Target

15 Hang Squat Cleans (155/105#)

9 Bar Muscle-ups
Level 2:

3 Rounds:

21 Burpee-To-Target

15 Hang Squat Cleans (115/80#)

9 Chest-to-Bar Pull-ups

Level 1:

3 Rounds:

15 Burpee-To-Target

12 DB Hang Squat Cleans (25/20#)

9 Pull-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-4 Sets:

20 Barbell Curls

40 Banded Rows

:60 Hollow Hold (accumulate)

Stretching:

3 Rounds:

:30 Bar Hang

:30 Air Squats

:30 Downward to Upward Dog

Extra Work

Extra Work – Week of 12OCT20 (No Measure)

Extra Work: Midline 1

5 Rounds:

30 Flutter Kicks*

5 Slow Dragonflys**

30 Russian Twist

5 Slow Dragonflys

*Every time a foot goes up, thats 1rep.

**Try to maintain a :7-:10 negative on your dragonflys.

Extra Work: Skill 1

4 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

:60 Superman Hold on GHD

Extra Work: Engine 1

3 Rounds:

Run 200m

10 Sandbag Over Shoulder (100/70#)

Run 400m

8 Sandbag Over Shoulder

Run 600m

6 Sandbag Over Shoulder

*Sub Barbell Power Cleans 115/70#

Extra Work: Engine 2

3 Sets:

4 Rounds:

150m Row (Fast)

250m Row (Slow)