CrossFit Algiers - CrossFit
Workout
Reef Shark (Time)
Rx'D:
For Time:
40-30-20-10
Toes-to-Bar
Burpee Broad Jump (Jump 2' forward)
Level 2:
For Time:
30-20-20-10
Toes-to-Bar
30-20-20-10
Burpees Broad Jump (Jump 2' forward)
Level 1:
For Time:
40-30-20-10
Laying Toes-to-Bar
20-15-10-5
Burpee to Plate
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
12 Bumper Plater Tempo Curls*
24 Bumper Plate Pullovers
12 Push-ups (On Plate)**
*Fast up, slow negative.
**Alt. 1 hand on plateStretching:
3 Sets:
:30 Single Leg Sit and Reach / Side
:30 Groiner Stretch / 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.