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Water Buffalo

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CrossFit Algiers – CrossFit


Water Buffalo (Time)


8 Rounds:

Every 3:00

400m Run
Level 2:

8 Rounds:

Every 3:00

400m Run

Level 1:

8 Rounds:

Every 3:00

300m Run

Accessory & Stretching

Metcon (No Measure)



15 Unbroken DB Side Bends (70/50#) (each side)

10 Unbroken DB Bent Over Rows (each side)

*Goal is smooth, unbroken reps; not speed.


[Hinshaw Warm-up Demo](

Extra Work

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


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.


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.