CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
40-30-20-10
Superman Arch Rock
20-15-10-5
Pike-ups on Rower
Stretching:
3 Sets:
:30 Standing Forward Bend
:30 Downward Dog
:30 Upward Dog
Workout
Lobo (Time)
Rx'D"
3 Rounds:
750/600m Row
200m Farmer Carry (50/35#)
Level 2:
3 Rounds:
750/600m Row
100m Farmer Carry (50/35#)
Level 1:
3 Rounds:
500/400m Row
200m Farmer Carry (20/10#)
Extra Work
Extra Work - Week of 22JUNE20 (No Measure)
Midline 1: Friday
:60 Plank*
50' Crab Walk (hips as high as possible)
:60 Plank (right arm off ground)*
50' Crab Walk (Hips as high as possible)
:60 Plank (left arm off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (left foot off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (right foot off ground)*
50' Crab Walk (hips as high as possible)
*Accumulate your time in the plank before moving to the crab walk*
Midline 2: Monday
5 Rounds:
10 DB or KB Windmills (5 right & 5 left)
5 Dragon Flags (:05 descent on each rep)
Skill 1: Tuesday
EMOM 20:
Even: 1-3 Strict Muscle-ups
Odd: 15 GHD Sit-ups
Skill 2: Wednesday
EMOM 10:
Every :60:
5 Touch-and-Go Power Snatch
*Try to maintain at least 60% of your best snatch for the entire 10:00*