Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes on Rower
then…
“Glute Activation Circuit:”
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Banded Monster Walk (Forward)
30 seconds of Banded Monster Walk (Backward)
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
30 seconds of Cossack Squats
Weightlifting
Back Squat (Heavy 5-Rep)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 80-85%
Metcon
Metcon (Time)
Two Rounds for Time of:
1000/800 M. Assault Bike
20 Single-Arm DB S2O (50/35)
100′ Single-Arm DB Overhead Walking Lunge (50/35)
*12-Minute Time Cap
**20 S20 Total (break up between arms anyway you wish)
**Larger Classes: Waterfall the start….when there is an open bike, next athlete begins their Assault Bike.
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