CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
AMRAP 7:
Weighted Chin-up or Strict Chin-ups*
*Every break perform 10 hand release push-ups.
Stretching:
Squat Therapy
Workout
Jackie - HAMplan (Time)
Rx'D:
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull-Ups
Level 2:
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull-Ups
Level 1:
For Time:
Row 800m
30 Thrusters (25/15#)
30 Jumping Pull-ups
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