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Matterhorn

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

1:00 Max DB Pull Over

1:00 Max DB Curl-to-Press

Stretching:

3 Sets:

:30 Groiner Stretch / Side

:30 Sit & Reach / Leg

:30 Sit-ups

Workout

Matterhorn (Time)

Rx’D:

3 Rounds:

24 GHD Sit-ups

36 Single Arm DB Hang Power Cleans* (50/35#)

48 Alternating Pistols

*Use 1 Dumbbell
Level 2:

3 Rounds:

24 GHD Sit-ups**

36 Single Arm DB Hang Power Cleans* (35/25#)

24 Alternating Pistols

*Use 1 Dumbbell

**Partial Range of Motion

Level 1:

3 Rounds:

24 Weighted Sit-ups (10/8#)

36 Single Arm DB Hang Power Cleans* (25/15#)

48 Reverse Lunges

*Use 1 Dumbbell

Extra Work

Extra Work – Week of 29JUNE20 (No Measure)

Midline 1:

4 Sets:

15 Weighted Hip Extensions (25/15#)

30 Glute Bridges

:30 L-Sit

*Rest as needed*

Midline 2:

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

25 Banded Side Steps (Right)

25 Banded Side Steps (Left)

Skill 1:

EMOM 12:

Even: 50′ Handstand Walk (Around 3 Obstacles)

Odd: 8 Candle Sticks

Skill 2:

6 Rounds:

250/200m Row

5 Touch & Go Snatch (135/95#)

– Rest :45 btw. rounds