CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3-5 Sets:
10 DB Bent Over Row / Arm
15 Pike-ups on Rower
10 DB Pullover
Stretching:
2 Sets:
10 Arm Circle Forward
10 Arm Circles Backward
10 Arm Swings Front to Back
10 Scap Pull-ups
10 Band Pull Aparts
10 Prone Snow Angles
Workout
Leonberger (AMRAP - Rounds and Reps)
"Leonberger"
EMOM 24:
1) 18/14 Calorie Row
2) 60 Double Unders
3) 12 Alt. DB Snatch (75/50#)
4) Rest
Level 2:
EMOM 24:
1) 16/12 Calorie Row
2) :40 Double Under Practice
3) 12 Alt. DB Snatch (50/35#)
4) Rest
Level 1:
EMOM 24:
1) 12/8 Calorie Row
2) 60 Single Unders or :40 of Singles
3) 12 Alt. DB Snatch (25/15#)
4) 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