CrossFit Algiers - CrossFit
Accessory & Stretching
Warm-up (No Measure)
Accessory:
3:00 Max Rep DB Floor Press
3:00 Russian Twist w/ Medicine Ball
Stretching:
AMRAP 5:
10 PVC Figure 8's
10 T Raises
10 Y Raises
10 Snow Angels
--- [Floor Press](https://www.youtube.com/watch?v=BcayAb2IPY0&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=53&t=0s)
--- [PVC Figure 8s](https://www.youtube.com/watch?v=MeKOvVB_8hA&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=44)
--- [T Raise](https://www.youtube.com/watch?v=ATb2EBqjJ4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=39)
--- [Y Raise](https://www.youtube.com/watch?v=ATb2EBqjJ4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=40&t=0s)
--- [Snow Angel](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=42)
Workout
Green Arrow (Time)
"Green Arrow"
For Time:
75 Hand Release Push-ups
50 DB Box Step Overs (24/20") (35/20#)
75 Wallballs (20/14#)
Level 2:
For Time:
50 Hand Release Push-ups
50 DB Box Step Overs (20") (35/20#)
75 Wallballs (14/10#)
Level 1:
For Time:
30 Hand Release Push-ups
50 DB Box Step Overs (12") (25/15#)
75 Medball Thrusters(10/8#)
Extra Work
Extra Work - Week of 01JUNE20 (No Measure)
Midline 1: Tuesday
2 Sets:
3:00 Max Distance KB Farmers Carry (70/50#)
3:00 Max Distance KB Front Rack Carry (50/35#)*
3:00 Max Weighted Sit-ups
*Avoid resting the KB on shoulders, hold them in the KB front rack position under your chin.
Midline 2: Monday
75 Flutter Kicks
25 GHD Sit-ups or V-ups
75 Flutter Kicks
25 GHD Sit-ups or V-ups
Skill-Strength 1: Friday
AMRAP 15:
5 Bar Muscle-ups
5 Strict Pull-up
:20 L Hang Hold
- Rest 1:00
*Goal is unbroken rounds
Skill-Strength 2: Wednesday
EMOM 18:
1) 10 Alt. Weighted Pistol
2) :45 Alt. Single Leg KB Deadlift
3) Rest
--- Scale pistols to a box as needed. Must keep heel down throughout rep.