CrossFit Algiers - CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARMUP
5 min AMRAP:
:30 sec dead hang from pullup bar
10 Hollow Rocks
5 strict pullups or ring rows
:30 sec kip swings
10 supermans
5 pushup to down dog
Workout
Carnage (AMRAP - Rounds and Reps)
"Carnage"
AMRAP 12:
20 Chest-to-Bar Pull-ups
20 Burpee-to-Target (6")
Level 2:
AMRAP 12:
20 Pull-ups or 10 Chest-to-Bar Pull-ups
20 Burpee-To-Target (6")
Level 1:
AMRAP 12:
20 Ring Rows
20 Burpees
Accessory & Stretching
Metcon (No Measure)
Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Good Morning
10 OH Lunges*
*Use PVC or Barbell
Accessory:
5 Sets:
30 Banded Good Morning
20 Banded Side Steps (Each Direction)
:30 Standing Banded Row
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.