Bearded Vulture

jodi@crossfita…
Sunday, February 7, 2021 - 20:00

CrossFit Algiers - CrossFit


Workout

Back Squat (EMOM 10: 2 Back Squats)

Bearded Vulture (AMRAP - Rounds and Reps)


- RX -

AMRAP 10:

3 Muscle-ups

6 Overhead Squats (135/95#)

12 Lateral Bar Hops



- LEVEL 2 -

AMRAP 10:

3 Chest-to-Bar Pull-ups

6 Overhead Squats (95/65#)

12 Lateral Bar Hops



- LEVEL 1 -

AMRAP 10:

3 Ring Rows

3 Push-ups

6 Overhead Squats (65/55#)

12 Lateral Hops Over Line

Accessory

Metcon (No Measure)


Rest, Stretch, Recover!

Stretching

Metcon (No Measure)


1 Set:

1:00 Downward Dog

1:00 Scorpion Stretch / Side

1:00 Standing Forward Bend
Movement Demos:

- Scorpion Stretch |

https://youtu.be/haXb0FpU9uA

- Standing Forward Bend |

https://youtu.be/sQ6BKxKk6t4

Extra Work

Metcon (Weight)


- STRENGTH 1 -

EMOM 10:

3 Unbroken Power Clean & Jerks



- Use 55-60% of your 1-rep-max power clean & jerk.

Metcon (Weight)


- STRENGTH 2 -

EMOM 10:

Minute 1 | 5 Front Squats

Minute 2 | 10 Back Squats



- Use same weight and same barbell from the rack.

Metcon (No Measure)


- ENGINE -

EMOM 18:

Minute 1 | 17/15 Calorie Row

Minute 2 | 12/10 Burpees

Minute 3 | 15 Sit-ups

Metcon (No Measure)


- SKILL -

6 Sets:

2 Rope Climbs

10 Single Arm Ring Rows / Arm

- Rest 2:00 between sets.