CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Tabata Row, Bike, or Ski
- Rest 1:00
Reverse Tabata Row, Bike, or Ski
Stretching:
3 Sets:
10 Banded Pull Apart
10 A-T-Y Drill
10 Prone Snow Angel
Workout
Yeti (Time)
"Yeti"
For Time:
20 Turkish Get-ups (50/35#)
40 KB Swing
40 Weighted Step-ups (24/20”)
40 KB Swing
40 Weighted Step-ups
200’ OH KB Carry
Level 2:
For Time:
20 Turkish Get-ups (35/25#)
40 KB Swing
40 Weighted Step-ups (24/20")
40 KB Swing
40 Weighted Step-ups
200’ OH KB Carry
Level 1:
For Time:
20 Turkish Get-ups (15/10#)
40 KB Swing (25/15#)
40 Weighted Step-ups (20/14")
40 KB Swing
40 Weighted Step-ups
200’ OH KB Carry
Extra Work - Week of 07/13/2020 (Time)
Midline 1: Monday
3 Rounds:
:60 Plank Hold
50 Ab-mat Sit-ups
Midline 2: Tuesday
3 Rounds:
15 GHD Bench Press (Use Dumbbells)
15 Weighted Hip Extensions (Use 1 Dumbbell)
50m Sled Push
50m Sled Drag
Skill Strength 1: Wednesday
EMOM 7:
3 Touch-and-Go Snatch
Rest 1:00
EMOM 7:
3 Touch-and-Go Cleans
Skill 2: Saturday
NOT FOR TIME:
5 Rounds:
5 Handstand Push-up Negatives
10 Seated Dumbbell Strict Press
10 False Grip Ring Rows
*Count :03 on the descent of your handstand
*Choose a weight on the strict press that you can do unbroken