CrossFit Algiers - CrossFit
Workout
Blacktip Shark (Time)
Rx'D:
5 Rounds:
9 Strict Ring-Dips
12 Hang Clean & Jerk (135/95#)
21 Wall Balls (20/14#)
Level 2:
5 Rounds:
9 Strict Ring-Dips
12 Hang Clean & Jerk (95/65#)
21 Wall Balls (14/10#)
Level 1:
5 Rounds:
9 Bench/Box Dips
12 DB Hang Clean & Jerk (25/15)
21 Wall Balls (14/10#)
Accessory & Stretching
Metcon (No Measure)
Accessory
3 Sets:
10 Heavy Supinated Barbell Rows
30 Light DB Front Raises
30 Light Reverse DB Flys
Stretching:
1:00 Couch Stretch / Side
1:00 Alternating Triangle Pose
1:00 Lat Foam Roll / Side*
*Roll starting from under the armpit all the way down to the bottom of the rib cage.
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.