I Am Machine

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

Banded Palloff Hold (squatting) x :30/side

Banded Monster Walk x 10 steps per direction

Banded Pause Squats x 10 (3 down/3 in bottom)

Side Plank Hold x :30/side

Russian Step-Ups x 10/leg

Weightlifting

Back Squat

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 4 – 1 rep @ 95%

*Set 5 – 5 reps @ 75%

*Focus on pacing and decreasing time under tension.

**The athlete should take no more than 1-2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

***Make sure you are hitting at or below parallel. Full depth/range of motion is important for building strength and flexibility! Ask a coach if you are not sure of squat depth!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

42 Double-Unders

30 Air Squats

18 Single Arm DB Overhead Walking Lunges (55/35)
*Complete your Walking Lunges as (9 Right Arm/9 Left Arm)

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