CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
On a 7:00 Clock:
5 Ring Dips
10 Bent Over Row
Stretching:
3 Sets:
:30 Leg swings / leg
:30 Samson Stretch
:30 Banded Hamstring Stretch / leg
Workout
Corgi (AMRAP - Reps)
Rx'D:
For Quality:
EMOM 18:
1) :30 DB Floor Press (50/35#)
2) :30 Sumo Deadlift (225/155#)
3) Rest
*Add weight in small increments as long as athletes are working more than they are resting in the :30 interval.
Level 2:
EMOM 18:
1) :30 DB Floor Press (35/25#)
2) :30 Sumo Deadlift (155/105#)
Level 1:
3) RestEMOM 18:
1) :30 DB Floor Press (25/15#)
2) :30 Sumo Deadlift (95/65#)
3) Rest
Extra Work
Extra Work - Week Of 27JULY20 (No Measure)
Midline 1: Wednesday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
50 Banded Kneeling Pulldowns
Midline 2: Tuesday
For Time:
50 Toes-to-Bar
50 GHD Sit-ups
50 Sit-ups
Midline 3: Saturday
For Time:
400m Sandbag Carry 150/100#
Every Time you break perform 30 Seated Leg Raise over the sandbag.
--- If you do not have a sandbag then carry something "heavy" that you expect to drop. However we don't want to see more than 5 drops. If you can't make it at least 100m without a drop, then it is too heavy.
Skill 1: Wednesday & Friday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00