CrossFit Algiers - CrossFit
Workout
Hammerhead Shark (Time)
Rx'D:
For Time:
5 Rounds:
21 Toes-to-Ring
7 Power Clean (185/125#)
Level 2:
5 Rounds:
14 Toes-to-Ring
7 Power Clean (125/85#)
Level 1:
5 Rounds:
14 Hanging Knee Raise on Rings
14 DB Power Clean (25/15#)
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
:30 Strict Ring Pull-ups
:30 Empty Barbell Curls
:60 Rest
Stretching:
3 Sets:
10 Scap Pull-ups
10 Single Arm Ring Rows/Arm
:30 Kip Swing
30 Alternating Hamstring Scoop Stretch
Extra Work
Extra Work - Week of 03AUG20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Plank Position DB Row
20 Slow Sit-ups*
*:03 up and :03 down.
Midline 2: Monday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
40 Banded March in-Place
Skill 1: Tuesday
For Time:
21-15-9
Push Press (185/125#)
Ring Rows (Make them challenging)
*Adjust weights as needed
Skill 2: Saturday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00