Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete 2 Rounds of:
1:00 Machine
40 Single Unders
10 PVC Muscle Clean
10 Prisoner Kang Squats
10 PVCHigh Hang Squat Clean
-Then-
Take 5 Minutes to warm wp to Squat Clean weight you will use in the MetCon.
Metcon
Metcon (5 Rounds for time)
Complete 5 Sets, each for time:
60 Double Under
20/15 Cal Assault Bike
4 Squat Cleans 165/105
-Rest 2:00 between sets-
TARGET SCORE:
Target Time each set: 4 Minutes
Time Cap each set: 5 Minutes
STIMULUS
This is a faster sprint “ish” type workout with ample rest to allow you to recover! (Very different from Murphy yesterday!)
WORKOUT STRATEGY & FLOW
Double unders; These are ideally unbroken throughout
Assault Bike: This should take approximately 90 seconds or less each set at moderate/fast pace
Squat Clean: You can build every 1 or 2 sets or stay at your starting weight based on feel and times each round!
The first set starting weight should take less than 1 minute to hit all cleans and should be under 70% 1 RM.
Accessory Work
Metcon (No Measure)
Cool Down:
2:00 easy row
1:00 pec smash R/L
1:00 glute smash R/L
1:00 posterior hip capsule stretch R/L
then…
3 Rounds:
15/15 Split Stance RDL
15 Russian Kettlebell Swings
30 Hip Extensions
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