Blog Search

Reef Shark

By: 0

CrossFit Algiers – CrossFit

Workout

Reef Shark (Time)

Rx’D:

For Time:

40-30-20-10

Toes-to-Bar

Burpee Broad Jump (Jump 2′ forward)
Level 2:

For Time:

30-20-20-10

Toes-to-Bar

30-20-20-10

Burpees Broad Jump (Jump 2′ forward)

Level 1:

For Time:

40-30-20-10

Laying Toes-to-Bar

20-15-10-5

Burpee to Plate

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

12 Bumper Plater Tempo Curls*

24 Bumper Plate Pullovers

12 Push-ups (On Plate)**

*Fast up, slow negative.

**Alt. 1 hand on plateStretching:

3 Sets:

:30 Single Leg Sit and Reach / Side

:30 Groiner Stretch / Side

Extra Work

Extra Work – Week of 10AUG20 (No Measure)

Midline 1: Monday

Not For Time:

3 Rounds:

20 Hollow Hold DB Bench Press

100′ DB Overhead Walk

20 V-Ups

100′ DB Overhead Walk

Midline 2: Friday

Not For Time:

4 Sets:

15 Weighted Sit-Ups

30 Glute Bridges

:30 Flutter Kicks

Skill 1: Wednesday

EMOM 10:

5-10 Strict Handstand Push-Ups

Engine 1: Tuesday

For Max Distance:

2 Rounds:

Bike as far as possible at 100+ RPM

– Rest 3:00

Bike as far as possible at 95+ RPM

– Rest 3:00

Bike as far as possible at 90+ RPM

– Rest 6:00*

*Damper at 4 for all intervals.