CrossFit Algiers – CrossFit
Water Buffalo (Time)
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](https://www.youtube.com/watch?v=VW42KKmjEZY)
Extra Work – Week of 31AUG20 (No Measure)
Midline 1: Monday
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
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.
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.
15 Bent Over Y-Raises
15 Bent Over T-Raises
15 Standing Cuban Press
— Use small plates to complete these exercises.
: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.
2020 08 31