CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
On a 5:00 Clock:
20 Dumbbell Side Bends
40 Banded March In Place
Stretching:
2 Sets:
:60 Pigeon Stretch (each leg)
:60 Couch Stretch (each leg)
Workout
Deadlift (5-5-5-4-4-4-3-3-3)
Rx'D:
Deadlift
5-5-5-4-4-4-3-3-3
Level 2:
Deadlift
5-5-5-4-4-4-3-3-3
Level 1:
Deadlift
10-10-10-8-8-8-6-6-6
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*