CrossFit Algiers - CrossFit
Workout
Bull Shark (Time)
Rx'D:
3 Rounds:
200m KB/DB Waiters Walk + Farmer Carry (35/25#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (30/24")
*As needed, substitute 60 marching steps in place instead of distance walked
Level 1:
3 Rounds:
200' KB/DB Waiters Walk + Farmer Carry (25/20#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (24/20")
*As needed, substitute 60 marching steps in place instead of distance walked
Level 1:
3 Rounds:
200' KB/DB Waiters Walk + Farmer Carry (20/15#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (20/14")
*As needed, substitute 60 marching steps in place instead of distance walked
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Barbell Rollouts
10 Snatch Grip Strict Press
Stretching:
3 Sets For Quality:
:30 PVC Pass Throughs
:30 Downward Dog
5 Thoracic Twist / side
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.