CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
On a 5:00 Clock:
Max Time in Handstand Hold
-or-
Max Wall Walks
Stretching:
3 Sets:
:30 Banded Shoulder Stretch (Each Arm)
:30 Doorway Stretch (Each Arm)
:30 PVC Pass Through
Workout
The Walrus (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 10:
15 Dumbbell Deadlift (50/35#)
15 Push-up on Dumbbell
10 Dumbbell Row*
*In Push-up Position
Level 2:
AMRAP 10:
15 Dumbbell Deadlift (35/25#)
15 Push-up on Dumbbell
10 Dumbbell Row*
*In Push-up Position
Level 1:
AMRAP 10:
15 Dumbbell Deadlift (20/15#)
15 Push-up on Knees
10 Dumbbell Row*
*In Push-up Position
Extra Work
Extra Work - Week of 20JULY20 (No Measure)
Midline 1: Tuesday
4 Rounds:
:20 Alternating Feet V-ups
:10 Rest
:20 Russian Twist
:10 Rest
:20 Single Arm Plank - Right
:10 Rest
:20 Single Arm Plank - Left
:10 Rest
Midline 2: Saturday
3 Rounds:
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
10 Glute-Hamstring Raises
10 Strict Toes-to-Bar
Engine: Monday
Assault Bike
4 Rounds
2:00 Easy Pace
1:00 Hard Pace
:30 Sprint Pace
- Rest 3:00 btw. Rounds
Skill Strength 1: Friday
EMOM 20:
Even: :30 Strict Handstand Push-ups
Odd: 5 Back Squats (50% of 1RM)
Skill Strength 2: Saturday
Snatch Complex:
10 Sets:
1 Snatch Pull
1 Snatch
1 Hang Snatch
1 Overhead Squat
*Rest as needed between sets