CrossFit Algiers - CrossFit
Workout
Mako Shark (Time)
Rx'D:
For Time:
50 KB Swings (70/50)*
500/400m Row
50 KB Sumo Deadlift High Pulls
400m Run
50 KB Single Arm Suitcase Deadlift
250/200m Row
200m Run
*To Shoulder Height.
Level 2:
For Time:
50 KB Swings (50/35)
500/400m Row
50 KB Sumo Deadlift High Pulls
400m Run
50 KB Single Arm Suitcase Deadlift
250/200m Row
200m Run
Level 1:
For Time:
50 KB Swings (35/20)
300/2500m Row
40 KB Sumo Deadlift High Pulls
400m Run
30 KB Single Arm Suitcase Deadlift
250/200m Row
200m Run
Accessory & Stretching
Metcon (No Measure)
Accessory:
AMRAP 10:
10 DB Lawnmower Row / Side
15 Single Leg Glute Bridge / Side
20 V-ups or Tuck-ups
Stretching:
3 Sets:
10 Sumo Stance Inchworms
15 Toe-Touch to Jump
20 Lunge and Twist (10 / Leg)
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