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