Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Wall Slides x 10 @ 3131
Crossover Symmetry Activation
Kettlebell Halos x 10 (5 each direction)
Followed by…
500 M. Row
Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Thrusters x 5
Front Rack Lunges x 10 reps
Weightlifting
Every 2 minute, for 12 minutes (6 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+, 100+
Once you have found your 1-RM, then immediately perform the following:
Push Press x Max Reps @ 80-85% of today’s 1-RM
Shoulder Press (1-RM)
Push Press (Max Set)
*Push Press only. No Push Jerk (no re-dip)
** As you press, flex your glutes and quads to prevent yourself form reversing your knees to dip under the bar.
***Drive your knees forward in the dip, keeping your chest from caving forward as you enter the drive and press portions of the movement.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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