CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
N/A
Stretching:
3 Sets:
:30 Banded Hamstring Stretch
:30 Banded Shoulder Stretch
:30 Doorway Stretch (each arm)
Workout
Sabretooth (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 20:
5 Squat Cleans (225/155#)
15 Pull-ups
200m Run
Level 2:
AMRAP 20:
5 Squat Cleans (135/95#)
8-15 Pull-ups
200m Run
Level 1:
AMRAP 20:
5 Squat Cleans (75/55#)
10 Ring Rows or Band Assisted
200m Run
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*