CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
50-40-30-20-10
Arch Rock
Hollow Rock
Stretching:
2 Sets:
:60 Lacrosse Ball Roll Bottom of Foot
:30 Lacrosse Ball Calf Smash / Side
:30 Psoas Stretch / Side
Irish Wolfhound (AMRAP - Reps)
Rx'D:
EMOM 25:
1) Weighted Plank Hold (Accumulate) (45/35#)
2) Good Morning + Lunge Each Leg (95/65#)
3) Seated Leg Raises Over Plate (Both Legs)
4) Calorie Row
5) Rest
Level 2:
EMOM 25:
1) Weighted Plank Hold (Accumulate) (35/25#)
2) Good Morning + Lunge Each Leg (65/55#)
3) Seated Leg Raises Over Plate (Both Legs)
4) Calorie Row
5) Rest
Level 1:
EMOM 25:
1) Plank Hold
2) Good Morning + Lunge Each Leg (45/35#)
3) Seated Leg Raises Over Plate (Both Legs)
4) Calorie Row
5) Rest
Extra Work
Extra Work - Week of 20JULY20 (No Measure)
Midline 1: Tuesday
4 Rounds:
:20 Alternating Feet V-ups
:10 Rest
:20 Russian Twist
:10 Rest
:20 Single Arm Plank - Right
:10 Rest
:20 Single Arm Plank - Left
:10 Rest
Midline 2: Saturday
3 Rounds:
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
10 Glute-Hamstring Raises
10 Strict Toes-to-Bar
Engine: Monday
Assault Bike
4 Rounds
2:00 Easy Pace
1:00 Hard Pace
:30 Sprint Pace
- Rest 3:00 btw. Rounds
Skill Strength 1: Friday
EMOM 20:
Even: :30 Strict Handstand Push-ups
Odd: 5 Back Squats (50% of 1RM)
Skill Strength 2: Saturday
Snatch Complex:
10 Sets:
1 Snatch Pull
1 Snatch
1 Hang Snatch
1 Overhead Squat
*Rest as needed between sets