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Tiger Shark

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CrossFit Algiers – CrossFit

Workout

Tiger Shark (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 15:

100m DB Farmer Carry (50/35#)

20 Barbell Rollouts

10 Strict Press (115/75#)
Level 2:

AMRAP 15:

100m DB Farmer Carry (35/25#)

20 Barbell Rollouts

10 Strict Press (95/65#)

Level 1:

AMRAP 15:

100m DB Farmer Carry (25/20#)

20 Barbell Rollouts

10 Strict Press (55/45#)

Accessory & Stretching

Metcon (No Measure)

Acessory:

3 Rounds:

Barbell Curl 21’s*

21 DB Side Bends Each Side

*7 reps from top to halfway down.

7 reps from bottom to halfway up.

7 full reps

Stretching:

3 Sets:

:30 Standing Pec Stretch Each Side

:30 Standing Hamstring Stretch Each Leg

:30 Inchworms

Extra Work

Extra Work – Week of 17AUG20 (No Measure)

Midline 1: Monday

4 Sets:

10 Windshield Wipers / Side

20 Russian Twists / Side

30 V-ups

Midline 2: Tuesday

2 Sets:

AMRAP 7:

3-6-9-12..etc

Toes-to-Bar

* 9 Ring Push-ups or 9 Regular Push-ups in between sets

– Rest 3:00 btw. sets.

Skill: Saturday

5 Rounds:

AMRAP 2:30:

250/200m SkiErg

Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.

– Rest 1:00 btw. AMRAP’s

*Sub any machine for skierg.

Engine 1: Wednesday

4 Sets:

Every 8 Minutes:

20 Burpees-to-target

30/24 Calorie Machine (Machine of your choice)

20 Burpees-to-target