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Mako Shark

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CrossFit Algiers – CrossFit

Workout

Mako Shark (Time)

Rx’D:

For Time:

50 KB Swings (70/50)*

500/400m Row

50 KB Sumo Deadlift High Pulls

400m Run

50 KB Single Arm Suitcase Deadlift

250/200m Row

200m Run

*To Shoulder Height.
Level 2:

For Time:

50 KB Swings (50/35)

500/400m Row

50 KB Sumo Deadlift High Pulls

400m Run

50 KB Single Arm Suitcase Deadlift

250/200m Row

200m Run

Level 1:

For Time:

50 KB Swings (35/20)

300/2500m Row

40 KB Sumo Deadlift High Pulls

400m Run

30 KB Single Arm Suitcase Deadlift

250/200m Row

200m Run

Accessory & Stretching

Metcon (No Measure)

Accessory:

AMRAP 10:

10 DB Lawnmower Row / Side

15 Single Leg Glute Bridge / Side

20 V-ups or Tuck-ups

Stretching:

3 Sets:

10 Sumo Stance Inchworms

15 Toe-Touch to Jump

20 Lunge and Twist (10 / Leg)

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