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Sickle-Fin Weasel Shark

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CrossFit Algiers – CrossFit

Workout

Sickle-Fin Weasel Shark (Time)

Rx’D:

5 Rounds:

75 Double Unders

:30 L-Sit Hold (Accumulate)

20 Renegade Rows (35/20#) (10 Each Arm)
Level 2:

5 Rounds:

75 Double Unders or :60 Attempts

:30 L-Sit Hold (One Leg Out) (Accumulate)

20 Renegade Rows (35/20#)

Level 1:

5 Rounds:

100 Single Unders

:20 L-Sit Hold (Knees Above Hips) (Accumulate)

20 Renegade Rows (20/10#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

15 Back Extension

30 Superman Rocks

https://youtu.be/xMyFXMZ6Ch0

Stretching:

3 Sets:

:30 Leg Swings / Leg

:30 Calf Stretch / Leg

:30 Alt. Hamstring Stretch

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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