CrossFit Algiers - CrossFit
Workout
Deadlift (5 x 7)
Rx'D:
Deadlift
7-7-7-7-7
Then
Take 40% of your best lift and perform:
Deadlift + :05 Negative Return to Floor
3 sets x 7 reps
Level 2:
Deadlift
7-7-7-7-7
Then
Take 40% of your best lift and perform:
Deadlift + :05 negative
3 sets x 7 reps
Level 1:
Deadlift
7-7-7-7-7
then...
Take 40% of your best lift and perform:
Deadlift + :05 negative
3 sets x 7 reps
Accessory & Stretching
Metcon (No Measure)
Accessory:
3-5 Sets:
:30 Hip Extensions
:30 Single Arm DB Press (Left)
:30 Single Arm DB Press (Right)
Stretching:
3 Sets:
:30 Elbow-to-Instep
:30 Scorpion Stretch
:30 Alternating Cat Cow Stretch
:30 Standing Forward Bend
:30 Light Banded Good Morning
Extra Work
Extra Work - Week of 10AUG20 (No Measure)
Midline 1: Monday
Not For Time:
3 Rounds:
20 Hollow Hold DB Bench Press
100' DB Overhead Walk
20 V-Ups
100' DB Overhead Walk
Midline 2: Friday
Not For Time:
4 Sets:
15 Weighted Sit-Ups
30 Glute Bridges
:30 Flutter Kicks
Skill 1: Wednesday
EMOM 10:
5-10 Strict Handstand Push-Ups
Engine 1: Tuesday
For Max Distance:
2 Rounds:
Bike as far as possible at 100+ RPM
- Rest 3:00
Bike as far as possible at 95+ RPM
- Rest 3:00
Bike as far as possible at 90+ RPM
- Rest 6:00*
*Damper at 4 for all intervals.