Blog Search

Ruby

By: 0

CrossFit Algiers – CrossFit

Workout

Ruby (Weight)

Rx’D:

EMOM 14:

Even: 20 GHD Sit-Ups

Odd: 5 Thrusters (Heavy)*

*Thrusters can come from floor or rack. Increase weight across as many sets as possible. Avoid building up to failure.
Level 2:

EMOM 14:

Even: 20 Tuck-ups

Odd: 5 Thrusters (Heavy)*

*Thrusters can come from floor or rack. Increase weight across as many sets as possible. Avoid building up to failure.

Level 1:

EMOM 14:

Even: 20 Sit-ups

Odd: 5 Thrusters (Heavy)*

*Thrusters can come from floor or rack. Increase weight across as many sets as possible. Avoid building up to failure.

Ruby (Weight)

Rx’D:

EMOM 14:

Even: 20 GHD Sit-Ups

Odd: 5 Thrusters (Heavy)*

*Thrusters can come from floor or rack. Increase weight across as many sets as possible. Avoid building up to failure.
Level 2:

EMOM 14:

Even: 20 Tuck-ups

Odd: 5 Thrusters (Heavy)*

*Thrusters can come from floor or rack. Increase weight across as many sets as possible. Avoid building up to failure.

Level 1:

EMOM 14:

Even: 20 Sit-ups

Odd: 5 Thrusters (Heavy)*

*Thrusters can come from floor or rack. Increase weight across as many sets as possible. Avoid building up to failure.

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

30 Alternating DB Hammer Curls

30 Banded Curls

30 Alternating DB Press

30 Banded Tricep Extensions

Stretching:

ALT EMOM 9

1) 7 Slow Squat Therapy Squats

2) :60 Couch Stretch Left

3) :60 Couch Stretch Right

Workout

Extra Work – Week of 31AUG20 (No Measure)

Midline 1: Monday

For Quality:

50 GHD Sit-ups

50 Seated Leg Raises Over DB

50 DB Glute Bridge Raises

50 GHD Hip Extensions

— “For Quality” means that you are not meant to “rush” the reps. We want you moving in a controlled manner throughout this session.

Midline 2: Tuesday

Super Set:

5 Sets:

20 Standing DB/BB Split Squats

20 Banded Hamstring Curls

20 DB Side Bends (Heavy)

— Super set means you go through all three movements before starting your next set. The goal is to use loadings that allow you to move at a consistent pace and get all reps unbroken.

Skill: Friday

A)

5 Sets:

5 Muscle Snatch

5 Snatch Balance

5 Snatch Push Press

— Use light weight throughout this complex. Rest 1:00-2:00 in between sets. All sets and reps should be unbroken.

B)

3 Sets:

15 Bent Over Y-Raises

15 Bent Over T-Raises

15 Standing Cuban Press

— Use small plates to complete these exercises.

Engine: Saturday

20 Rounds:

:40 Run*

:20 Walk (Recover)

*This is not a sprint. Try to maintain your mile pace.

— Keep track of your total distance traveled. Don’t try to gain any significant distance during your recovery walk as this is supposed to be a recovery before your next running interval.