CrossFit Algiers - CrossFit
Accessory & Stretching
Warm-up (No Measure)
Accessory
3 Sets:
15 Front Raises to Shoulder Height (Light DB)
15 Front Raises Shoulder to Overhead (Light DB)
30 Alt. DB Hammer Curls
Stretching:
3 Sets:
:30 Windmills
:30 Scap Pull-ups
:30 Doorway Stretch
--- [Double Armed Windmill](https://www.youtube.com/watch?v=SDC5YN5YFvs&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=48)
--- [Scap Pull-up](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=62&t=0s)
--- [Doorway Stretch](https://www.youtube.com/watch?v=NK8bJxAD_8c&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=50)
Workout
Shazam (Time)
"Shazam"
3 Rounds:
3 Rope Climb (15')
30 GHD Sit-ups
2 Rope Climb (15')
:60 Handstand Hold
1 Rope Climb (15')
90 Double Unders
*If you don't currently have access to ropes, substitute and perform 4 Pull-ups + 4 Toes-to-Bar per rope climb.
Level 2:
3 Rounds:
1 Rope Climb (15')
30 GHD Sit-ups
1 Rope Climb (15')
:60 Handstand Hold
1 Rope Climb (15')
60 Double Unders
Level 1:
3 Rounds:
6 Single Arm Ring Row / Arm
30 Sit-ups
6 Single Arm Ring Row / Arm
:60 Plank Hold
6 Single Arm Ring Row / Arm
100 Single Unders
Extra Work
Extra Work - Week of 01JUNE20 (No Measure)
Midline 1: Tuesday
2 Sets:
3:00 Max Distance KB Farmers Carry (70/50#)
3:00 Max Distance KB Front Rack Carry (50/35#)*
3:00 Max Weighted Sit-ups
*Avoid resting the KB on shoulders, hold them in the KB front rack position under your chin.
Midline 2: Monday
75 Flutter Kicks
25 GHD Sit-ups or V-ups
75 Flutter Kicks
25 GHD Sit-ups or V-ups
Skill-Strength 1: Friday
AMRAP 15:
5 Bar Muscle-ups
5 Strict Pull-up
:20 L Hang Hold
- Rest 1:00
*Goal is unbroken rounds
Skill-Strength 2: Wednesday
EMOM 18:
1) 10 Alt. Weighted Pistol
2) :45 Alt. Single Leg KB Deadlift
3) Rest
--- Scale pistols to a box as needed. Must keep heel down throughout rep.