CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
50 GHD Sit-ups
50 Back Extensions
Stretching:
3 Sets:
:30 Sit and Reach - Left Leg
:30 Downward Dog
:30 Sit and Reach - Right Leg
:30 Downward Dog
Workout
Tibetan Mastiff (Time)
Rx'D:
For Time:
100 Double Unders
21 Deadlift (225/155#)
15 Box Jump Overs (no touch)* (24/20")
9 Bar Muscle Ups
15 Box Jump Overs (no touch) (24/20")
21 Deadlift (225/155#)
100 Double unders
*Jump completely over the box, scale height of the box as necessary*
Level 2:
For Time:
:90 Double Under Practice
21 Deadlift (155/105#)
15 Box Jump Overs (no touch) (24/20")
9 Chest-to-Bar Pull-Ups
15 Box Jump Overs (no touch) (24/20")
21 Deadlift
:90 Double Under Practice
Level 1:
For Time:
125 Single Unders
21 Deadlift (95/65#)
15 Box Step Overs (20/12")
9 Pull-Ups or Ring Rows
15 Box Step Overs (20/12")
21 Deadlift
125 Single Unders
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