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Salmon Shark

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CrossFit Algiers – CrossFit

Workout

Salmon Shark (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 15:

10 Eccentric Ring Flye + Pushup

20 DB Lunge Thrusters* (35/20#)

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

https://www.youtube.com/watch?v=SYIIVvElHBo
Level 2:

AMRAP 15:

10 Eccentric Ring Flye + Pushup

20 DB Lunge Thrusters* (25/15#)

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

https://www.youtube.com/watch?v=SYIIVvElHBo

Level 1:

AMRAP 15:

10 Eccentric Ring Flye + Pushup

20 DB Lunge Thrusters* (20/10#)

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

https://www.youtube.com/watch?v=SYIIVvElHBo

Accessory & Stretching

Metcon (No Measure)

Accessory:

Accumulate 2:00 at each:

Active Hang

Handstand Hold

Top of Ring Dip Hold

*Break it up as needed.

Stretching:

2-3 Rounds:

1:00 Pigeon Pose / Side

1:00 Couch Stretch / Side

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