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Great White Shark

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CrossFit Algiers – CrossFit

Workout

Great White Shark (Time)

Rx’D:

For Time:

36 Kipping Ring Pull-Ups

63 Weighted Sit-Ups

27 Kipping Ring Pull-Ups

45 Deficit Push-Ups (Hands on DB’s)

18 Kipping Ring Pull-Ups

27 Weighted Box Step Overs (24/20″)

9 Kipping Ring Pull-Ups

Load: 50/35#
Level 2:

For Time:

24 Kipping Ring Pull-Ups

63 Weighted Sit-Ups

18 Kipping Ring Pull-Ups

45 Deficit Push-Ups (Hands on DB’s)

12 Kipping Ring Pull-Ups

27 Weighted Box Step Overs (24/20″)

6 Kipping Ring Pull-Ups

Load: 35/20#

Level 1:

For Time:

24 Jumping Ring Pull-Ups

42 Weighted Sit-Ups

18 Jumping Ring Pull-Ups

36 Deficit Push-Ups (Hands on DB’s)

12 Jumping Ring Pull-Ups

24 Weighted Box Step Overs (24/20″)

6 Jumping Ring Pull-Ups

Load: 20/10#

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

:30 Two Handed Single DB Curl-to-Press

:30 Suitcase Deadlift (Right)

:30 Suitcase Deadlift (Left)

:30 Flutter Kicks

Stretching:

3 Sets:

:30 Groiner Stretch / Side

:30 Figure Four Stretch / Side

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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