CrossFit Algiers - CrossFit
Workout
Salmon Shark (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 15:
10 Eccentric Ring Flye + Pushup
20 DB Lunge Thrusters* (35/20#)
30 Russian Twist with Single DB
*10 Right Arm & 10 Left Arm
https://www.youtube.com/watch?v=SYIIVvElHBo
Level 2:
AMRAP 15:
10 Eccentric Ring Flye + Pushup
20 DB Lunge Thrusters* (25/15#)
30 Russian Twist with Single DB
*10 Right Arm & 10 Left Arm
https://www.youtube.com/watch?v=SYIIVvElHBo
Level 1:
AMRAP 15:
10 Eccentric Ring Flye + Pushup
20 DB Lunge Thrusters* (20/10#)
30 Russian Twist with Single DB
*10 Right Arm & 10 Left Arm
https://www.youtube.com/watch?v=SYIIVvElHBo
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate 2:00 at each:
Active Hang
Handstand Hold
Top of Ring Dip Hold
*Break it up as needed.
Stretching:
2-3 Rounds:
1:00 Pigeon Pose / Side
1:00 Couch Stretch / Side
Extra Work
Extra Work - Week of 03AUG20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Plank Position DB Row
20 Slow Sit-ups*
*:03 up and :03 down.
Midline 2: Monday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
40 Banded March in-Place
Skill 1: Tuesday
For Time:
21-15-9
Push Press (185/125#)
Ring Rows (Make them challenging)
*Adjust weights as needed
Skill 2: Saturday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00