CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
20 Banded Side Step-ups - Left
20 Banded Side Step-ups - Right
20 Banded Hamstring Curl
Stretching:
2 Sets:
20 Leg Swings / Side
:60 Head to Knee / Leg
20 Walking Good Mornings
10 Squat Therapy against Wall
Workout
Big Barda (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 18:
5 Back Squat (185/125#)
30 Double Unders
4 Lunges (185/125#)
20 Toe Touch + Jump to Target (6")
3 Front Squat (185/125#)
10 Bar Facing Burpee
Level 2:
AMRAP 18:
5 Back Squat (115/75#)
30 Double Unders
4 Lunges (115/75#)
20 Toe Touch + Jump to Target (6")
3 Front Squat (115/75#)
10 Bar Facing Burpee
Level 1:
AMRAP 18:
5 Back Squat (45/35#)
30 Single Unders
4 Lunges (45/35#)
20 Toe Touch + Jump to Target
3 Front Squat (45/35#)
10 Bar Facing Burpee
Extra Work
Extra Work - Week of 22JUNE20 (No Measure)
Midline 1: Friday
:60 Plank*
50' Crab Walk (hips as high as possible)
:60 Plank (right arm off ground)*
50' Crab Walk (Hips as high as possible)
:60 Plank (left arm off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (left foot off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (right foot off ground)*
50' Crab Walk (hips as high as possible)
*Accumulate your time in the plank before moving to the crab walk*
Midline 2: Monday
5 Rounds:
10 DB or KB Windmills (5 right & 5 left)
5 Dragon Flags (:05 descent on each rep)
Skill 1: Tuesday
EMOM 20:
Even: 1-3 Strict Muscle-ups
Odd: 15 GHD Sit-ups
Skill 2: Wednesday
EMOM 10:
Every :60:
5 Touch-and-Go Power Snatch
*Try to maintain at least 60% of your best snatch for the entire 10:00*