CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate:
50 DB Curl-To-Press
25/25 DB Renegade Rows (R/L)
Stretching:
3 Sets:
:30 Banded Shoulder Stretch / Side
:30 Banded Arm Stretch / Side
:30 Couch Stretch
:30 Pigeon Stretch
Workout
Bench Press (10-10-8-8-6-6-4-2)
*Increase loading across as many sets as possible. Rest ~2:00 between sets.
Level 2:
Bench Press
10-10-8-8-6-6-4-2*
Level 1:
Bench Press
10-10-10-8-8-8-6-6*
Extra Work
Extra Work - Week of 20JULY20 (No Measure)
Midline 1: Tuesday
4 Rounds:
:20 Alternating Feet V-ups
:10 Rest
:20 Russian Twist
:10 Rest
:20 Single Arm Plank - Right
:10 Rest
:20 Single Arm Plank - Left
:10 Rest
Midline 2: Saturday
3 Rounds:
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
10 Glute-Hamstring Raises
10 Strict Toes-to-Bar
Engine: Monday
Assault Bike
4 Rounds
2:00 Easy Pace
1:00 Hard Pace
:30 Sprint Pace
- Rest 3:00 btw. Rounds
Skill Strength 1: Friday
EMOM 20:
Even: :30 Strict Handstand Push-ups
Odd: 5 Back Squats (50% of 1RM)
Skill Strength 2: Saturday
Snatch Complex:
10 Sets:
1 Snatch Pull
1 Snatch
1 Hang Snatch
1 Overhead Squat
*Rest as needed between sets