CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
12 Single DB Tempo Curls*
24 DB Pullovers
12 DB Flys
*Fast up, slow negative.
Stretching:
3 Sets:
:30 Single Leg Sit and Reach / Side
:30 Groiner Stretch / Side
Workout
Cyborg (Time)
Rx'D:
5 Rounds:
60 Double Unders
30 Walking Lunges
15 Candle Sticks
Level 2:
5 Rounds:
60 Double Unders or :60 Attempts
30 Walking Lunges
15 Deck Squats
Level 1:
5 Rounds:
100 Single Unders
30 Walking Lunges
15 Hollow Rocks or Candle Sticks to elevated surface
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.