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Nicole – HAMplan

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CrossFit Algiers – CrossFit

Workout

Nicole – HAMplan (AMRAP – Reps)

Rx’D:

AMRAP 20:

400m Run

Max Unbroken Pull-ups
Level 2:

AMRAP 20:

400m Run

Max Unbroken Pull-ups*

*If athletes cannot perform more than 10 unbroken pull-ups, they have 2:00 to accumulate as many pull-ups as possible.

Level 1:

AMRAP 20:

400m Run

Max Ring Rows

Accessory & Stretching

Metcon (No Measure)

Accessory:

2-3 Sets:

:60 Side Plank (L/R)

:60 Plank

:60 Banded Pull Apart

:60 Banded Floor Press

Stretching:

3 Sets:

20 Windmills Forward & Backward

20 Leg Swings / Leg

:30 Calf Stretch / Leg

:30 Doorway Stretch / Leg

Extra Work

Extra Work – Week of 10AUG20 (No Measure)

Midline 1: Monday

Not For Time:

3 Rounds:

20 Hollow Hold DB Bench Press

100′ DB Overhead Walk

20 V-Ups

100′ DB Overhead Walk

Midline 2: Friday

Not For Time:

4 Sets:

15 Weighted Sit-Ups

30 Glute Bridges

:30 Flutter Kicks

Skill 1: Wednesday

EMOM 10:

5-10 Strict Handstand Push-Ups

Engine 1: Tuesday

For Max Distance:

2 Rounds:

Bike as far as possible at 100+ RPM

– Rest 3:00

Bike as far as possible at 95+ RPM

– Rest 3:00

Bike as far as possible at 90+ RPM

– Rest 6:00*

*Damper at 4 for all intervals.