CrossFit Algiers - CrossFit
Workout
Tiger Shark (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 15:
100m DB Farmer Carry (50/35#)
20 Barbell Rollouts
10 Strict Press (115/75#)
Level 2:
AMRAP 15:
100m DB Farmer Carry (35/25#)
20 Barbell Rollouts
10 Strict Press (95/65#)
Level 1:
AMRAP 15:
100m DB Farmer Carry (25/20#)
20 Barbell Rollouts
10 Strict Press (55/45#)
Accessory & Stretching
Metcon (No Measure)
Acessory:
3 Rounds:
Barbell Curl 21's*
21 DB Side Bends Each Side
*7 reps from top to halfway down.
7 reps from bottom to halfway up.
7 full reps
Stretching:
3 Sets:
:30 Standing Pec Stretch Each Side
:30 Standing Hamstring Stretch Each Leg
:30 Inchworms
Extra Work
Extra Work - Week of 17AUG20 (No Measure)
Midline 1: Monday
4 Sets:
10 Windshield Wipers / Side
20 Russian Twists / Side
30 V-ups
Midline 2: Tuesday
2 Sets:
AMRAP 7:
3-6-9-12..etc
Toes-to-Bar
* 9 Ring Push-ups or 9 Regular Push-ups in between sets
- Rest 3:00 btw. sets.
Skill: Saturday
5 Rounds:
AMRAP 2:30:
250/200m SkiErg
Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.
- Rest 1:00 btw. AMRAP's
*Sub any machine for skierg.
Engine 1: Wednesday
4 Sets:
Every 8 Minutes:
20 Burpees-to-target
30/24 Calorie Machine (Machine of your choice)
20 Burpees-to-target