Tiger Shark

jodi@crossfita…
Saturday, August 22, 2020 - 19:00

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