CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
:60 DB Pull Overs
:30 DB Chainsaw Rows / Arm
:60 DB Shrugs
Stretching:
On a 5:00 Clock:
10 A-T-Y Drills
10 Reach-Roll-Lift
Workout
Heavy Day - Push Press/Strict Press (Weight)
Rx'D:
6 Sets
Every 3:00
3 Push Press
12 Seesaw Seated DB Strict Press*
*Increase loading as long as you can maintain unbroken reps.
Level 2:
6 Sets
Every 3:00
3 Push Press
12 Seesaw Seated DB Strict Press*
*Increase loading as long as you can maintain unbroken reps.
Level 1:
6 Sets
Every 3:00
3 Push Press
12 Seesaw Seated DB Strict Press*
*Increase loading as long as you can maintain unbroken reps.
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