Orographic Clouds

jodi@crossfita…
Monday, July 27, 2020 - 19:00

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