Hats Off to the Bull

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Easy Row

then…

2 Rounds:

10 Lunge W/Reach

10 Single-Arm DB Strict Press (per arm)

10 Banded Lateral Monster Walks

10 Banded Air Squats

Weightlifting

Back Squat (3 x 3 @ 80-85%)

Take 3 sets to work to a Heavy 3-Rep for Today

*(Not Max!)

-then-

3×3 @80-85% of Heavy 3

* Don’t go to failure and stop before form breaks down for heavy 3

* Rest 90 Seconds between working sets

Metcon

Metcon (Time)

Complete For Time:

Buy – In: 30/24 Calorie Assault Bike

21-15-9

Thrusters (95/65)

Burpee Box Jumps (24/20)
Rx+: Thrusters (135/95)

TARGET SCORE

Target Time: Sub 10 Minutes.

STIMULUS

This is a FAST workout, there is a low number of reps, and it should feel similar to Fran/Jackie!

WORKOUT STRATEGY & FLOW

Bike: This should be a moderate to hard pace…complete in 2 minutes or less (ideally).

Thrusters: These should be done in large sets, 1 or 2 sets throughout. Keep your chest up and use the bounce out of the bottom of your squat to drive the bar off your shoulders.

Burpee Box-Jumps: Set a pace and stick with it, use this as a portion of the workout to catch your breath and be very methodical while you move through them.

Accessory Work

Metcon (No Measure)

1 arm high Pull

5×10 moderate weight

Cuban Press

5 reps moderate weight after each set of high pull

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: