Back Squat 8 x 2

jodi@crossfita…
Wednesday, June 17, 2020 - 19:00

CrossFit Algiers - CrossFit


Accessory & Stretching

Metcon (No Measure)


Accessory:

3 Rounds:

20 Alt. DB Strict Press (35/25#)

10 Heavy Glute Bridges*

*with barbell



Stretching:

Squat Therapy

Workout

Back Squat (8 x 2)

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.