CrossFit Algiers - CrossFit
Workout
Nicole - HAMplan (AMRAP - Reps)
Rx'D:
AMRAP 20:
400m Run
Max Unbroken Pull-ups
Level 2:
AMRAP 20:
400m Run
Max Unbroken Pull-ups*
*If athletes cannot perform more than 10 unbroken pull-ups, they have 2:00 to accumulate as many pull-ups as possible.
Level 1:
AMRAP 20:
400m Run
Max Ring Rows
Accessory & Stretching
Metcon (No Measure)
Accessory:
2-3 Sets:
:60 Side Plank (L/R)
:60 Plank
:60 Banded Pull Apart
:60 Banded Floor Press
Stretching:
3 Sets:
20 Windmills Forward & Backward
20 Leg Swings / Leg
:30 Calf Stretch / Leg
:30 Doorway Stretch / Leg
Extra Work
Extra Work - Week of 10AUG20 (No Measure)
Midline 1: Monday
Not For Time:
3 Rounds:
20 Hollow Hold DB Bench Press
100' DB Overhead Walk
20 V-Ups
100' DB Overhead Walk
Midline 2: Friday
Not For Time:
4 Sets:
15 Weighted Sit-Ups
30 Glute Bridges
:30 Flutter Kicks
Skill 1: Wednesday
EMOM 10:
5-10 Strict Handstand Push-Ups
Engine 1: Tuesday
For Max Distance:
2 Rounds:
Bike as far as possible at 100+ RPM
- Rest 3:00
Bike as far as possible at 95+ RPM
- Rest 3:00
Bike as far as possible at 90+ RPM
- Rest 6:00*
*Damper at 4 for all intervals.