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Satyr 3.0

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CrossFit Algiers – CrossFit

Workout

Satyr 3.0 (Time)

Rx’D:

5 Rounds:

100 Double Unders

20 Ring Row Balance (Single Ring)*

*Hold one ring with both hands, 10 reps with left leg lifted, 10 reps with right leg lifted.
Level 2:

5 Rounds:

70 Double Unders

20 Single Arm Ring Rows

Level 1:

5 Rounds:

100 Single Unders

14 Single Arm Ring Rows

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

:60 Weighted Plank

:60 Reverse Plank (Face up Plank)

Stretching:

3 Sets:

:30 Leg Swing / Leg

:30 Calf Stretch / Leg

:30 Couch Stretch / Leg

Extra Work

Extra Work – Week of 05OCT20 (No Measure)

Extra Work: Engine 1

8 Sets:

Row 500/400m

Rest 1:00

— Hold the same pace across all sets. Next week we will increase the distance for this to 1000/800m and increase time between sets.

— Solid benchmark paces are around 1:45/500m and 2:00/500m.

Extra Work: Engine 2

3 Rounds

100 Double Unders

1:30 Weighted Sit-Ups (50/35#)*

*Use a single DB

Rest 2:00 Between Rounds

Extra Work: Skill

5:00 Practice:

Accumulate Handstand Hold

– Rest 5:00

5:00 Max Pistols

— Adjust the handstand hold as needed. You can modify to practice a hold against a wall or with your feet on a box in a pike position.

— Alternate legs on each rep of the pistols. The goal is to practice pistols with your heels down and with as much range of motion as possible.

Extra Work: Midline

4 Sets:

15 Strict Toe-To-Bar

:60 Max V-Ups

rest :60 b/t rounds

— Keeping your feet slightly in front of your body at the bottom of the movement and slowing your descent will keep your body from swinging. Maintain control and try to make these Toe-To-Bar as strict as possible.