CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
100 Banded Pull Apart
100 Banded Face Pulls
100 Banded Hammer Curls*
*Use a light to medium band.
Stretching:
3 Sets:
:30 Windmills Forward
:30 Arm Swings Front to Back
:30 Easy Single Arm Ring Rows
:30 Wall Squats to a Target
Workout
JT HAMplan (Time)
Rx'D:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Level 2:
For Time:
12-9-6
Handstand Push-ups
21-15-9
Ring Dips
Push-ups
Level 1:
For Time:
21-15-9
Seated DB Shoulder Press
Bench or Box Dips
Push-ups*
*Scale to knees or a box if needed.
Extra Work
Extra Work - Week of 07/13/2020 (Time)
Midline 1: Monday
3 Rounds:
:60 Plank Hold
50 Ab-mat Sit-ups
Midline 2: Tuesday
3 Rounds:
15 GHD Bench Press (Use Dumbbells)
15 Weighted Hip Extensions (Use 1 Dumbbell)
50m Sled Push
50m Sled Drag
Skill Strength 1: Wednesday
EMOM 7:
3 Touch-and-Go Snatch
Rest 1:00
EMOM 7:
3 Touch-and-Go Cleans
Skill 2: Saturday
NOT FOR TIME:
5 Rounds:
5 Handstand Push-up Negatives
10 Seated Dumbbell Strict Press
10 False Grip Ring Rows
*Count :03 on the descent of your handstand
*Choose a weight on the strict press that you can do unbroken