CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
30 Banded Good Morning
10 Weighted Glute Bridges
:30 Standing Banded Row
Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Good Morning
10 OH Lunges*
*Use PVC or Barbell
Workout
Rottweiler (AMRAP - Reps)
Rx'D:
Max Reps:
3:00 Max Strict Pull-ups*
3:00 Max Burpee-to-Target
2:00 Max Strict Pull-ups
2:00 Max Burpee-to-Target
1:00 Max Strict Pull-ups
1:00 Max Burpee-to-Target
*Use bands as needed to reduce loading and allow for 5+ Rep sets.
Level 2:
Max Reps:
3:00 Max Strict Pull-ups*
3:00 Max Burpee-to-Target
2:00 Max Strict Pull-ups
2:00 Max Burpee-to-Target
1:00 Max Strict Pull-ups
1:00 Max Burpee-to-Target
*Use bands as needed to reduce loading and allow for 5+ Rep sets.
Level 1:
Max Reps:
3:00 Max Strict Pull-ups*
3:00 Max Burpee-to-Target
2:00 Max Strict Pull-ups
2:00 Max Burpee-to-Target
1:00 Max Strict Pull-ups
1:00 Max Burpee-to-Target
*Use bands as needed to reduce loading and allow for 5+ Rep sets.
Extra Work
Extra Work - Week of 29JUNE20 (No Measure)
Midline 1:
4 Sets:
15 Weighted Hip Extensions (25/15#)
30 Glute Bridges
:30 L-Sit
*Rest as needed*
Midline 2:
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
25 Banded Side Steps (Right)
25 Banded Side Steps (Left)
Skill 1:
EMOM 12:
Even: 50' Handstand Walk (Around 3 Obstacles)
Odd: 8 Candle Sticks
Skill 2:
6 Rounds:
250/200m Row
5 Touch & Go Snatch (135/95#)
- Rest :45 btw. rounds