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Humpback Catshark

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CrossFit Algiers – CrossFit

Workout

Humpback Catshark (Time)

Rx’D:

3 Rounds:

Run 400m

50 Wall Balls (20/14#)

*Every time you break a set of 50 wall balls, complete 10/7 Cal. Bike
Level 2:

3 Rounds:

Run 400m

50 Wall Balls (14/10#)

*Every time you break a set of 50 wall balls, complete 10/7 Cal. Bike

Level 1:

3 Rounds:

300m Run

30 Wall Balls (10/6#)

*Every time you break a set of 30 wall balls,

complete 10/7 Cal. Bike

Accessory & Stretching

Metcon (No Measure)

Accessory:

3:00 Max Rep DB Floor Press

3:00 Russian Twist w/ Medicine Ball

— [Floor Press](https://www.youtube.com/watch?v=BcayAb2IPY0&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=53&t=0s)

Stretching:

AMRAP 5:

10 PVC Figure 8’s

10 T Raises

10 Y Raises

10 Snow Angels

— [PVC Figure 8s](https://www.youtube.com/watch?v=MeKOvVB_8hA&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=44)

— [T Raise](https://www.youtube.com/watch?v=ATb2EBqjJ4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=39)

— [Y Raise](https://www.youtube.com/watch?v=ATb2EBqjJ4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=40&t=0s)

— [Snow Angel](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=42)

Metcon (No Measure)

Accessory:

3:00 Max Rep DB Floor Press

3:00 Russian Twist w/ Medicine Ball

— [Floor Press](https://www.youtube.com/watch?v=BcayAb2IPY0&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=53&t=0s)

Stretching:

AMRAP 5:

10 PVC Figure 8’s

10 T Raises

10 Y Raises

10 Snow Angels

— [PVC Figure 8s](https://www.youtube.com/watch?v=MeKOvVB_8hA&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=44)

— [T Raise](https://www.youtube.com/watch?v=ATb2EBqjJ4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=39)

— [Y Raise](https://www.youtube.com/watch?v=ATb2EBqjJ4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=40&t=0s)

— [Snow Angel](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=42)

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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