Salmon Shark

jodi@crossfita…
Saturday, August 8, 2020 - 19:00

CrossFit Algiers - CrossFit


Workout

Salmon Shark (AMRAP - Rounds and Reps)


Rx'D:

AMRAP 15:

10 Eccentric Ring Flye + Pushup

20 DB Lunge Thrusters* (35/20#)

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

https://www.youtube.com/watch?v=SYIIVvElHBo
Level 2:

AMRAP 15:

10 Eccentric Ring Flye + Pushup

20 DB Lunge Thrusters* (25/15#)

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

https://www.youtube.com/watch?v=SYIIVvElHBo



Level 1:

AMRAP 15:

10 Eccentric Ring Flye + Pushup

20 DB Lunge Thrusters* (20/10#)

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

https://www.youtube.com/watch?v=SYIIVvElHBo

Accessory & Stretching

Metcon (No Measure)


Accessory:

Accumulate 2:00 at each:

Active Hang

Handstand Hold

Top of Ring Dip Hold

*Break it up as needed.



Stretching:

2-3 Rounds:

1:00 Pigeon Pose / Side

1:00 Couch Stretch / Side

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