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Goblin Shark

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CrossFit Algiers – CrossFit

Workout

Goblin Shark (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 12:

3 Devil’s Press (50/35#)

6 Knees-to-Elbows
Level 2:

AMRAP 12:

3 Devil’s Press (35/20#)

6 Knees-to-armpits

Level 1:

AMRAP 12:

3 Devil’s Press (20/10#)

6 Hanging Knee Raises

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

20 DB Side Bends (Left)

20 DB Side Bends (Right)

20 Alt. DB Strict Press

Stretching:

3 Sets:

:30 Kip Swings

:30 Doorway Stretch

:30 Banded Good Morning

Extra Work

Extra Work – Week of 21AUG20 (Time)

Midline 1: Wednesday

Day 1:

75 Hip Extensions

75 Hollow Rocks

50 Back Extensions

50 Sit-ups

Midline 2: Saturday

Empty Bar Overhead Squats (45/35#)

5 Sets x 20 Reps

*Focus on position and quality of movement

*Go lighter if needed

Skill 1: Tuesday

For Time:

100 Alt. Single Leg Strict Toe-to-Bar (50/50)

*Every time you break: :20 Handstand Hold

Skill 2: Monday

3 Sets:

20 Alt. Single Arm Ring Flye (10/10)

20 Turkish Get-Ups (10/10)

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