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Hammerhead Shark

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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