Blacktip Shark

jodi@crossfita…
Friday, August 14, 2020 - 19:00

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.