CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (AMRAP - Reps)
Accessory:
HAMrap 7:
Strict Toes-to-Bar*
*Every break, perform 5 single arm ring rows on each arm.
Stretching:
2 Sets:
50 Banded Pull Apart
:60 A-T-Y Drill
:60 Wall Slides
:60 Snow Angel Drill
:60 Tiger Walks
Workout
Altocumulus (Time)
Rx'D:
For Time:
21 Front Squat (185/125#)
15 Box Jump Over (24/20")
9 Power Clean (185/125#)
15 Front Squat
12 Box Jump Over
6 Power Clean
9 Front Squat
6 Box Jump Over
3 Power Clean
Level 2:
For Time:
15 Front Squat (155/105#)
15 Box Jump Over (24/20")
9 Power Clean (155/105#)
12 Front Squat
12 Box Jump Over
6 Power Clean
6 Front Squat
6 Box Jump Over
3 Power Clean
Level 1:
For Time:
21 Front Squat (75/55#)
15 Box Jump Over (12/8")
9 Power Clean (75/55#)
15 Front Squat
12 Box Jump Over
6 Power Clean
9 Front Squat
6 Box Jump Over
3 Power Clean
Extra Work
Extra Work - Week of 15JUNE20 (No Measure)
Midline 1: Monday
For Completion:
50 Flutter Kicks
:30 Handstand Hold
50 Scissor Kicks
:30 Handstand Hold
50 Flutter Kicks (50/35# on Chest)*
:60 Handstand Hold
50 Scissor Kicks (50/35# on Chest)*
:60 Handstand Hold
*Use DB, KB, or Sandbag*
Midline 2: Friday
For Completion
5 Sets:
100m DB Overhead Walk*
- Rest 3:00 btw. sets.
*Use a pair of DB's that you can complete the 100m only putting the DB's down once. Increase or decrease weight as needed between sets.
Skill 1: Saturday
Accumulate:
50 Towel Pull-Ups*
*Every time you break perform 20 Banded Tricep Extension
Skill 2: Wednesday
5 Rounds:
20 In-Place Back Rack Barbell Lunges (115/75#)
50m Sled Push*
- Rest 2:00 btw. rounds.
*The weight shouldn't be a sprint, however it should be something you can keep moving. Even if its a march.
Extra Work - Week of 15JUNE20 (No Measure)
Midline 1: Monday
For Completion:
50 Flutter Kicks
:30 Handstand Hold
50 Scissor Kicks
:30 Handstand Hold
50 Flutter Kicks (50/35# on Chest)*
:60 Handstand Hold
50 Scissor Kicks (50/35# on Chest)*
:60 Handstand Hold
*Use DB, KB, or Sandbag*
Midline 2: Friday
For Completion
5 Sets:
100m DB Overhead Walk*
- Rest 3:00 btw. sets.
*Use a pair of DB's that you can complete the 100m only putting the DB's down once. Increase or decrease weight as needed between sets.
Skill 1: Saturday
Accumulate:
50 Towel Pull-Ups*
*Every time you break perform 20 Banded Tricep Extension
Skill 2: Wednesday
5 Rounds:
20 In-Place Back Rack Barbell Lunges (115/75#)
50m Sled Push*
- Rest 2:00 btw. rounds.
*The weight shouldn't be a sprint, however it should be something you can keep moving. Even if its a march.