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Altocumulus

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (AMRAP – Reps)

Accessory:

HAMrap 7:

Strict Toes-to-Bar*

*Every break, perform 5 single arm ring rows on each arm.

Stretching:

2 Sets:

50 Banded Pull Apart

:60 A-T-Y Drill

:60 Wall Slides

:60 Snow Angel Drill

:60 Tiger Walks

Workout

Altocumulus (Time)

Rx’D:

For Time:

21 Front Squat (185/125#)

15 Box Jump Over (24/20″)

9 Power Clean (185/125#)

15 Front Squat

12 Box Jump Over

6 Power Clean

9 Front Squat

6 Box Jump Over

3 Power Clean

Level 2:

For Time:

15 Front Squat (155/105#)

15 Box Jump Over (24/20″)

9 Power Clean (155/105#)

12 Front Squat

12 Box Jump Over

6 Power Clean

6 Front Squat

6 Box Jump Over

3 Power Clean

Level 1:

For Time:

21 Front Squat (75/55#)

15 Box Jump Over (12/8″)

9 Power Clean (75/55#)

15 Front Squat

12 Box Jump Over

6 Power Clean

9 Front Squat

6 Box Jump Over

3 Power Clean

Extra Work

Extra Work – Week of 15JUNE20 (No Measure)

Midline 1: Monday

For Completion:

50 Flutter Kicks

:30 Handstand Hold

50 Scissor Kicks

:30 Handstand Hold

50 Flutter Kicks (50/35# on Chest)*

:60 Handstand Hold

50 Scissor Kicks (50/35# on Chest)*

:60 Handstand Hold

*Use DB, KB, or Sandbag*

Midline 2: Friday

For Completion

5 Sets:

100m DB Overhead Walk*

– Rest 3:00 btw. sets.

*Use a pair of DB’s that you can complete the 100m only putting the DB’s down once. Increase or decrease weight as needed between sets.

Skill 1: Saturday

Accumulate:

50 Towel Pull-Ups*

*Every time you break perform 20 Banded Tricep Extension

Skill 2: Wednesday

5 Rounds:

20 In-Place Back Rack Barbell Lunges (115/75#)

50m Sled Push*

– Rest 2:00 btw. rounds.

*The weight shouldn’t be a sprint, however it should be something you can keep moving. Even if its a march.

Extra Work – Week of 15JUNE20 (No Measure)

Midline 1: Monday

For Completion:

50 Flutter Kicks

:30 Handstand Hold

50 Scissor Kicks

:30 Handstand Hold

50 Flutter Kicks (50/35# on Chest)*

:60 Handstand Hold

50 Scissor Kicks (50/35# on Chest)*

:60 Handstand Hold

*Use DB, KB, or Sandbag*

Midline 2: Friday

For Completion

5 Sets:

100m DB Overhead Walk*

– Rest 3:00 btw. sets.

*Use a pair of DB’s that you can complete the 100m only putting the DB’s down once. Increase or decrease weight as needed between sets.

Skill 1: Saturday

Accumulate:

50 Towel Pull-Ups*

*Every time you break perform 20 Banded Tricep Extension

Skill 2: Wednesday

5 Rounds:

20 In-Place Back Rack Barbell Lunges (115/75#)

50m Sled Push*

– Rest 2:00 btw. rounds.

*The weight shouldn’t be a sprint, however it should be something you can keep moving. Even if its a march.