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Blacktip Shark

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CrossFit Algiers – CrossFit

Workout

Blacktip Shark (Time)

Rx’D:

5 Rounds:

9 Strict Ring-Dips

12 Hang Clean & Jerk (135/95#)

21 Wall Balls (20/14#)
Level 2:

5 Rounds:

9 Strict Ring-Dips

12 Hang Clean & Jerk (95/65#)

21 Wall Balls (14/10#)

Level 1:

5 Rounds:

9 Bench/Box Dips

12 DB Hang Clean & Jerk (25/15)

21 Wall Balls (14/10#)

Accessory & Stretching

Metcon (No Measure)

Accessory

3 Sets:

10 Heavy Supinated Barbell Rows

30 Light DB Front Raises

30 Light Reverse DB Flys

Stretching:

1:00 Couch Stretch / Side

1:00 Alternating Triangle Pose

1:00 Lat Foam Roll / Side*

*Roll starting from under the armpit all the way down to the bottom of the rib cage.

Extra Work

Extra Work – Week of 10AUG20 (No Measure)

Midline 1: Monday

Not For Time:

3 Rounds:

20 Hollow Hold DB Bench Press

100′ DB Overhead Walk

20 V-Ups

100′ DB Overhead Walk

Midline 2: Friday

Not For Time:

4 Sets:

15 Weighted Sit-Ups

30 Glute Bridges

:30 Flutter Kicks

Skill 1: Wednesday

EMOM 10:

5-10 Strict Handstand Push-Ups

Engine 1: Tuesday

For Max Distance:

2 Rounds:

Bike as far as possible at 100+ RPM

– Rest 3:00

Bike as far as possible at 95+ RPM

– Rest 3:00

Bike as far as possible at 90+ RPM

– Rest 6:00*

*Damper at 4 for all intervals.