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Lolite

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CrossFit Algiers – CrossFit

Workout

Lolite (AMRAP – Rounds and Reps)

Rx’D:

0:00 – 10:00

Build to a heavy set of 3 unbroken Push Press

10:00 – 25:00

AMRAP 15:

10 Devil’s Press (35/20#)

20 Deficit Push Ups*

10 Alternating Weighted Pistols**

*Put hands on the DB’s

**Use Single DB
Level 2:

Level 2:

0:00 – 10:00

Build to a heavy set of 3 unbroken Push Press

10:00 – 25:00

AMRAP 15:

10 Devil’s Press (25/15#)

20 Hand Release Push-Ups

10 Alternating Pistols

Level 1:

0:00 – 10:00

Build to a heavy set of 3 unbroken Push Press

10:00 – 25:00

Level 1:

0:00 – 10:00

Build to a heavy set of 3 unbroken Push Press

10:00 – 25:00

AMRAP 15:

10 Devil’s Press (15/10#)

20 Push-Ups

10 Alternating Weighted Lunges

*Put hands on the DB’s

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

16 Alternating DB Hammer Curls (8/Arm)

16 DB Floor Press

16 Renegade Rows

Stretching:

3 Sets:

12 Alternating Scorpion Stretch

:30 Seated Torso Twist Each Side

:30 Seated Hamstring 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