CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
100 Band Pull Apart
100 Band Hammer Curl
100 Band Tricep Extension
100 Band Face Pulls
Stretching:
On a 5:00 Clock:
10 Airplane Stretch
10 Scorpion Stretch
10 A-T-Y Drill
Workout
Swamp Thing (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 15:
20 Hip Extensions
10 Strict Handstand Push-ups
:20 L-Hang (Accumulate)
Level 2:
AMRAP 15:
20 Hip Extensions
5 Handstand Push-ups or 10 Piked Push-ups
:20 L-Hang (Accumulate)
Level 1:
AMRAP 15:
20 Good Mornings
10 Seated Strict Press (15/10#)
:20 Plank Hold (Accumulate)
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*