CrossFit Algiers - CrossFit
Workout
Megalodon (AMRAP - Rounds and Reps)
Rx'D:
For Max Distance & Reps:
5:00 Max Distance Row
5:00 AMRAP: 5 Burpee Over Rower* + 10 Med Ball Ground to Overhead (20/14#)
4:00 Max Distance Row
4:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans (20/14#)
3:00 Max Distance Row
3:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead
2:00 Max Distance Row
2:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans
1:00 Max Distance Row
1:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead
*Athletes must stand before jumping over rower, avoid staying "low" on the jump over during the burpee.
Level 2:
5:00 Max Distance Row
5:00 AMRAP: 5 Burpee Over Rower* + 10 Med Ball Ground to Overhead (14/10#)
4:00 Max Distance Row
4:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans (14/10#)
3:00 Max Distance Row
3:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead
2:00 Max Distance Row
2:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans
1:00 Max Distance Row
1:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead
*Athletes must stand before jumping over rower, avoid staying "low" on the jump over during the burpee.
Level 1:
5:00 Max Distance Row
5:00 AMRAP: 5 Burpees + 10 Med Ball Ground to Overhead (10/8#)
4:00 Max Distance Row
4:00 AMRAP: 5 Burpees + 10 Air Squats
3:00 Max Distance Row
3:00 AMRAP: 5 Burpees + 10 Med Ball Ground to Overhead
2:00 Max Distance Row
2:00 AMRAP: 5 Burpees + 10 Air Squats
1:00 Max Distance Row
1:00 AMRAP:5 Burpees + 10 Med Ball Ground to Overhead
Accessory & Stretching
Metcon (No Measure)
Accessory:
N/A
Stretching:
EMOM 7:
5 Slow Squat Therapy Squats
Extra Work
Extra Work - Week of 17AUG20 (No Measure)
Midline 1: Monday
4 Sets:
10 Windshield Wipers / Side
20 Russian Twists / Side
30 V-ups
Midline 2: Tuesday
2 Sets:
AMRAP 7:
3-6-9-12..etc
Toes-to-Bar
* 9 Ring Push-ups or 9 Regular Push-ups in between sets
- Rest 3:00 btw. sets.
Skill: Saturday
5 Rounds:
AMRAP 2:30:
250/200m SkiErg
Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.
- Rest 1:00 btw. AMRAP's
*Sub any machine for skierg.
Engine 1: Wednesday
4 Sets:
Every 8 Minutes:
20 Burpees-to-target
30/24 Calorie Machine (Machine of your choice)
20 Burpees-to-target