CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
40 Banded Pull Apart
:30 Clean Grip Shrug Hold
80 Flutter Kicks
Stretching:
5:00 Clock or 3 Rounds:
25 Shoulder Taps
50' Bear Crawl
5 Partial Handstand Kick-ups
:10 Handstand Hold
1 Wall Walk
Workout
Basset Hound (Time)
Rx'D:
For Time:
15 Power Clean (185/125#)
15 Handstand Push-Ups
15 Power Clean
15 Handstand Push-Ups
10 Power Clean
10 Strict Handstand Push-ups
10 Power Clean
10 Strict Handstand Push-ups
5 Power Clean
5 Deficit Handstand Push-ups
5 Power Clean
5 Deficit Handstand Push-ups
Level 2:
For Time:
15 Power Clean (135/95#)
10 Handstand Push-Ups
15 Power Clean
10 Handstand Push-Ups
10 Power Clean
5 Strict Handstand Push-ups
10 Power Clean
5 Strict Handstand Push-ups
5 Power Clean
5 Deficit Handstand Push-ups
5 Power Clean
5 Deficit Handstand Push-ups
Level 1:
For Time:
15 Power Clean (75/55#)
15 Hand Release Push-Ups
15 Power Clean
15 Hand Release Push-Ups
10 Power Clean
10 Push-ups
10 Power Clean
10 Push-ups
5 Power Clean
5 Push-ups
5 Power Clean
5 Push-ups
Extra Work
Extra Work - Week of 08JULY20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Alt. V-ups
6 Strict Alt. Single Leg Toes-to-Bar
20 Russian Twist
6 Strict Alt. Single Leg Toes-to-Bar
20 Hollow Rocks
6 Strict Alt. Single Leg Toes-to-Bar
Midline 2: Monday
AMRAP 5:
Sandbag hold Banded March Steps (150/100#)
*Get as many steps as possible in 5:00*
*Work to get your knee above your hip on every step*
Skill 1: Tuesday
5 Sets
50' Handstand Walk Around Obstacles
15 Strict Toes to Bar
15 Single Leg Squats Each Leg
Skill 2: Friday
7 Sets:
5 Single Arm Overhead Squats (Right)
5 Single Arm Overhead Squats (Left)
*Goal is to find the heaviest DB that you can perform 5 unbroken reps