Stumpy Tail Cattle Dog

jodi@crossfita…
Thursday, July 30, 2020 - 19:00

CrossFit Algiers - CrossFit


Accessory & Stretching

Metcon (No Measure)


Accessory:

AMRAP 10:

40 Russian Twists

30 Flutter Kicks

10 Side Plank Leg Raises Each Side



Stretching:

3 Sets:

:30 Lacrosse Ball Shoulder Smash / Side

:30 Lacrosse Ball Hamstring Smash / Leg

:30 Lacrosse Ball Quad Smash / Leg

Workout

Stumpy Tail Cattle Dog (Time)


Rx'D:

For Time:

200 Calorie Row, Bike, or Ski*

*Every 3:00, starting at 0:00, perform

20 Walking Lunges
Level 2:

For Time:

200 Calorie Row, Bike, or Ski*

*Every 3:00, starting at 0:00, perform

10 Walking Lunges



Level 1:

For Time:

125 Calorie Row, Bike, or Ski*

*Every 3:00, starting at 0:00, perform

10 Walking Lunges

Extra Work

Extra Work - Week Of 27JULY20 (No Measure)


Midline 1: Wednesday

2 Sets:

150' Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

50 Banded Kneeling Pulldowns



Midline 2: Tuesday

For Time:

50 Toes-to-Bar

50 GHD Sit-ups

50 Sit-ups



Midline 3: Saturday

For Time:

400m Sandbag Carry 150/100#

Every Time you break perform 30 Seated Leg Raise over the sandbag.



--- If you do not have a sandbag then carry something "heavy" that you expect to drop. However we don't want to see more than 5 drops. If you can't make it at least 100m without a drop, then it is too heavy.



Skill 1: Wednesday & Friday

AFSAP*:

300' Handstand Walk

*As Few Sets as Possible



or



Max distance/practice in 7:00