CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
"Bulletproof Shoulders"
3 Sets:
:30 A-T-Y Drill
:30 Prone Snow Angel
:30 Banded Pull Apart
:30 90-90 External Rotation
Stretching:
3 Sets:
10 Bird Dogs (:02 pause at top)
10 Lateral Crossover Step-up
Workout
Juneteeth (Time)
19 Burpees
18 Thrusters (65/95)
65 Jumpropes
30:00 time cap
Extra Work
Extra Work - Week of 15JUNE20 (No Measure)
Midline 1: Monday
For Completion:
50 Flutter Kicks
:30 Handstand Hold
50 Scissor Kicks
:30 Handstand Hold
50 Flutter Kicks (50/35# on Chest)*
:60 Handstand Hold
50 Scissor Kicks (50/35# on Chest)*
:60 Handstand Hold
*Use DB, KB, or Sandbag*
Midline 2: Friday
For Completion
5 Sets:
100m DB Overhead Walk*
- Rest 3:00 btw. sets.
*Use a pair of DB's that you can complete the 100m only putting the DB's down once. Increase or decrease weight as needed between sets.
Skill 1: Saturday
Accumulate:
50 Towel Pull-Ups*
*Every time you break perform 20 Banded Tricep Extension
Skill 2: Wednesday
5 Rounds:
20 In-Place Back Rack Barbell Lunges (115/75#)
50m Sled Push*
- Rest 2:00 btw. rounds.
*The weight shouldn't be a sprint, however it should be something you can keep moving. Even if its a march.