Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Banded Ankle Distraction x :60/side
Banded Hip Distraction x :60/side
Then…
2 Rounds of:
1:00 Bike
15 Barbell Strict Press
15 Prisoner Kang Squats
15 AbMAt Situps
Then…
*Warm Up to Thruster Weight
Metcon
Metcon (Time)
4 Sets:
400 Meter Run
20 Box Jump Over (24/20)
10 Thrusters (135/95)
TARGET SCORE
Target Time each set: Sub 20 Minutes
STIMULUS
This is a middle length time domain workout, not a sprint type workout.
WORKOUT STRATEGY & FLOW
Moderate pace on the run, don’t burn your legs out for the box jumps and thrusters.
Keep the box jumps at a smooth pace.
The thrusters should be completed unbroken or in two sets. Rest a few seconds before you pick up the barbell to ensure you can do them in two sets or less.
Accessory Work
Metcon (No Measure)
3 Rounds Not For Time:
10 Strict Pull Up
10 Bent Over DB Row/Arm
10 Bent Over Flys
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