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Announcements

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CrossFit Algiers – CrossFit

Workout

Jason (Time)

Rx’D:

For Time

100 Air Squats

5 Muscle-Ups

75 Air Squats

10 Muscle-Ups

50 Air Squats

15 Muscle-Ups

25 Air Squats

20 Muscle-Ups*

*25:00 Time Cap.
Level 2:

For Time

100 Air Squats

5 Muscle-Ups

75 Air Squats

5 Muscle-Ups

50 Air Squats

5 Muscle-Ups

25 Air Squats

5 Muscle-Ups*

*Use Bar or Ring Muscle-ups.

Level 1:

For Time

50 Air Squats

5 Ring Rows

5 Push-ups

40 Air Squats

10 Ring Rows

10 Push-ups

30 Air Squats

15 Ring Rows

15 Push-ups

20 Air Squats

20 Ring Rows

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

30 Banded Pull Apart

20 Weighted Good Morning (45/35#)

Stretching:

3 Sets:

:30 Couch Stretch Each Leg

:30 Pigeon Stretch Each Leg

:30 Groiner Stretch Each Leg

:30 Alternating Standing Figure 4 Stretch

Extra Work

Extra Work – Week of 14SEP20 (No Measure)

Extra Work: Engine 1 – Monday

4 Rounds

:40 Row, Bike, or Ski

:20 Rest

:40 GHD SIt-ups

:20 Rest

:40 Row, Bike, or Ski

:20 Rest

:40 Double Unders

:20 Rest

Extra Work: Engine 2 – Tuesday

5 rounds on a Bike

:30 on/ :30 off (400/300+ Watts)

Rest 2 min

5 rounds

:20 on/ :40 off (450/350+ Watts)

— Measure total calories each round.

Extra Work: Skill – Wednesday

EMOM x 10

1-3 Legless Rope Climbs

— Adjust difficulty of rope climb as needed:

1) Strict Pull-ups Hanging, or

2) Rope Climb

3) Pull to Stand

Extra Work: Skill 2 – Friday

6 Sets:

5 Toes-to-Bar

4 Chest to Bar Pull-ups

3 Bar Muscle-ups

3 Strict Pull-ups

Rest 2:00-3:00