Rise Above This

Crossfit North Cloud – CrossFit

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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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