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Siberian Husky

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

50 Single Arm KB Deadlifts / Side

50 KB Side Bends / Side.

Stretching:

2 Sets:

:60 Calf Stretch / side

10 Lateral Leg Swing / side

50′ Samson Lunge

Workout

Siberian Husky (Time)

Rx’D:

3 Rounds:

30 Single DB Step-ups (24/20″) (50/35#)

400m Run

50′ DB Bear Crawl (50/35#)*

*Scale to 50 DB Bear Crawl Steps in place as needed.
Level 2:

3 Rounds:

30 Single DB Step-ups (20/14″)(35/25#)

400m Run

50′ DB Bear Crawl (35/25#)

Level 1:

3 Rounds:

30 Single DB Step-ups (14/10″) (25/15#)

200m Run

50′ DB Bear Crawl (25/15#)

Extra Work

Extra Work – Week of 07/13/2020 (Time)

Midline 1: Monday

3 Rounds:

:60 Plank Hold

50 Ab-mat Sit-ups

Midline 2: Tuesday

3 Rounds:

15 GHD Bench Press (Use Dumbbells)

15 Weighted Hip Extensions (Use 1 Dumbbell)

50m Sled Push

50m Sled Drag

Skill Strength 1: Wednesday

EMOM 7:

3 Touch-and-Go Snatch

Rest 1:00

EMOM 7:

3 Touch-and-Go Cleans

Skill 2: Saturday

NOT FOR TIME:

5 Rounds:

5 Handstand Push-up Negatives

10 Seated Dumbbell Strict Press

10 False Grip Ring Rows

*Count :03 on the descent of your handstand

*Choose a weight on the strict press that you can do unbroken