CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate:
100 Weighted Sit-ups
100 DB Side Bends / Side
Stretching:
2 Sets:
:30 Elbow to Instep on Box / Side
:30 Pigeon Stretch on Box / Side
:30 Hamstring Stretch on Box / Side
:30 Couch Stretch / Side
Metcon (No Measure)
Accessory:
Accumulate:
100 Weighted Sit-ups
100 DB Side Bends / Side
Stretching:
2 Sets:
:30 Elbow to Instep on Box / Side
:30 Pigeon Stretch on Box / Side
:30 Hamstring Stretch on Box / Side
:30 Couch Stretch / Side
Workout
Rocket (Time)
Rx'D:
For Time:
10-8-6-4-2
Push Press (185/125#)
20-16-12-8-4
Knees-To-Elbows
*After each set of push press and after each set of knees-to-elbows perform:
150' Shuttle Run (25'-50')
Level 2:
For Time:
10-8-6-4-2
Push Press (135/95#)
20-16-12-8-4
Knees-To-Elbows
*After each set of push press and after each set of knees-to-elbows perform:
150' Shuttle Run (25'-50')
Level 1:
For Time:
10-8-6-4-2
Push Press (75/55#)
20-16-12-8-4
Hanging Knee Raises
*After each set of push press and after each set of knees-to-elbows perform:
150' Shuttle Run (25'-50')
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.