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Tibetan Mastiff

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

50 GHD Sit-ups

50 Back Extensions

Stretching:

3 Sets:

:30 Sit and Reach – Left Leg

:30 Downward Dog

:30 Sit and Reach – Right Leg

:30 Downward Dog

Workout

Tibetan Mastiff (Time)

Rx’D:

For Time:

100 Double Unders

21 Deadlift (225/155#)

15 Box Jump Overs (no touch)* (24/20″)

9 Bar Muscle Ups

15 Box Jump Overs (no touch) (24/20″)

21 Deadlift (225/155#)

100 Double unders

*Jump completely over the box, scale height of the box as necessary*
Level 2:

For Time:

:90 Double Under Practice

21 Deadlift (155/105#)

15 Box Jump Overs (no touch) (24/20″)

9 Chest-to-Bar Pull-Ups

15 Box Jump Overs (no touch) (24/20″)

21 Deadlift

:90 Double Under Practice

Level 1:

For Time:

125 Single Unders

21 Deadlift (95/65#)

15 Box Step Overs (20/12″)

9 Pull-Ups or Ring Rows

15 Box Step Overs (20/12″)

21 Deadlift

125 Single Unders

Extra Work

Extra Work – Week Of 27JULY20 (No Measure)

Midline 1: Wednesday

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

50 Banded Kneeling Pulldowns

Midline 2: Tuesday

For Time:

50 Toes-to-Bar

50 GHD Sit-ups

50 Sit-ups

Midline 3: Saturday

For Time:

400m Sandbag Carry 150/100#

Every Time you break perform 30 Seated Leg Raise over the sandbag.

— If you do not have a sandbag then carry something “heavy” that you expect to drop. However we don’t want to see more than 5 drops. If you can’t make it at least 100m without a drop, then it is too heavy.

Skill 1: Wednesday & Friday

AFSAP*:

300′ Handstand Walk

*As Few Sets as Possible

or

Max distance/practice in 7:00