CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
:60 DB Side Bends
:30 DB Calf Raises Each Leg
:60 DB Good Mornings
Stretching:
On a 5:00 Clock
20 Leg Swings
20 Hamstring Scoop Stretch
20 High Knees in Place
Workout
Dachshund (Time)
Rx'D:
4 Rounds:
Run 800m
Walk 100m (Recovery)
Run 400m
Walk 100m (Recovery)
Level 2:
4 Rounds:
Run 800m
Walk 100m (Recovery)
Run 400m
Walk 100m (Recovery)
Level 1:
4 Rounds:
Run 400m
Walk 100m (Recovery)
Run 200m
Walk 100m (Recovery)
Extra Work
Extra Work - Week of 08JULY20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Alt. V-ups
6 Strict Alt. Single Leg Toes-to-Bar
20 Russian Twist
6 Strict Alt. Single Leg Toes-to-Bar
20 Hollow Rocks
6 Strict Alt. Single Leg Toes-to-Bar
Midline 2: Monday
AMRAP 5:
Sandbag hold Banded March Steps (150/100#)
*Get as many steps as possible in 5:00*
*Work to get your knee above your hip on every step*
Skill 1: Tuesday
5 Sets
50' Handstand Walk Around Obstacles
15 Strict Toes to Bar
15 Single Leg Squats Each Leg
Skill 2: Friday
7 Sets:
5 Single Arm Overhead Squats (Right)
5 Single Arm Overhead Squats (Left)
*Goal is to find the heaviest DB that you can perform 5 unbroken reps