CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory
3 Sets:
10 Heavy Supinated Barbell Rows
30 Light DB Front Raises
30 Light Reverse DB Flys
Stretching:
1:00 Couch Stretch / Side
1:00 Alternating Triangle Pose
1:00 Pigeon Stretch
Workout
Green Lantern (Time)
Rx'D:
For Time:
30-20-10
Burpee Over Bar
15-10-5
Hang Power Clean (185/125#)
Level 2:
For Time:
30-20-10
Burpee Over Bar
15-10-5
Hang Power Clean (115/80#)
Level 1:
For Time:
20-15-5
Burpee
15-10-5
DB Hang Power Clean (25/20#)
Extra Work
Extra Work - Week of 08JUNE20 (No Measure)
Midline 1: Monday
3 Rounds:
:30 Hollow Hold
15 Hollow Rocks
30 Flutter Kicks
10 Slow Sit-ups (:03 up/:03 down)
Midline 2: Tuesday
5 Rounds:
20 Renegade Rows (moderate weight)
20 Standing Banded Ab-Pulldown
20 Heavy DB Side Bends / Side
--- For the Ab-Pulldown you will contract on the down for a 2 count and release to standing on a 3 count. The longer you are under tension the stronger you will become.
--- Try to go for a heavy DB on the side bends as long as you can stay unbroken.
Skill 1: Saturday
EMOM 18:
1) :30 Heavy Rope Double Unders
2) :30 Ring Muscle-ups
3) 50' Handstand Walk*
*Scale to :45 max handstand walk or hold as needed.
--- If you cannot perform muscle-ups, then substitute for challenging transitions from the floor.
--- [Muscle-up Progression From Floor](https://www.youtube.com/watch?v=0pcFxGXsPCw&list=PLb25h6SbZir6t0jC0w7Ru_ReXAjmJfRJu)
Skill-Strength 1: Wednesday
10 Rounds:
10 Strict Ring Dips
15 Ring Row Curls*
*Perform ring row with your palms up and facing you like you are holding a curl bar.