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Orographic Clouds

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

10 Barbell Curls (heavy)

:30 Max Banded Curls

then…

Accumulate 50 Pike-ups (on rower)

Stretching:

3 Sets:

:30 Couch Stretch / Leg

:30 Pigeon Stretch / Leg

:30 Elbow to Instep

Workout

Orographic Clouds (Time)

Rx’D:

5 Rounds:

Row, Bike, or Ski

1:40 On / :20 Rest

– Rest 2:00

4 Rounds:

Row, Bike, or Ski

1:40 On / :20 Rest
Level 2:

5 Rounds:

Row, Bike, or Ski

1:30 On / :30 Rest

– Rest 2:00

4 Rounds:

Row, Bike, or Ski

1:30 On / :30 Rest

Level 1:

3 Rounds:

Row, Bike, or Ski

1:40 On / 1:00 Rest

– Rest 2:00

3 Rounds:

Row, Bike, or Ski

1:40 On / 1:00 Rest

Extra Work

Extra Work – Week Of 27JULY20 (No Measure)

Midline 1: Wednesday

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

50 Banded Kneeling Pulldowns

Midline 2: Tuesday

For Time:

50 Toes-to-Bar

50 GHD Sit-ups

50 Sit-ups

Midline 3: Saturday

For Time:

400m Sandbag Carry 150/100#

Every Time you break perform 30 Seated Leg Raise over the sandbag.

— If you do not have a sandbag then carry something “heavy” that you expect to drop. However we don’t want to see more than 5 drops. If you can’t make it at least 100m without a drop, then it is too heavy.

Skill 1: Wednesday & Friday

AFSAP*:

300′ Handstand Walk

*As Few Sets as Possible

or

Max distance/practice in 7:00