Kickstart My Heart

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:00 Machine

10 Banded Lateral Side Step (Each Way)

10 Banded Monster Walk (Forward/Backward)

20 Banded Air Squats

20 Deadbugs


Modified Burgener Warm Up for Squat Clean: (Empty Bar)

5 x Clean Grip DL

5 x High Elbows

5 x Muscle Cleans

5 x Power Cleans

5 x Front Squats

5 x Squat Cleans

*When finished, warmup to squat clean weight for MetCon.


Metcon (3 Rounds for time)

3 sets:

4 rounds

8 Toes-to-bar

4 Squat Clean (185/115)

-rest 3:00 b/t sets-

Target Time each set: 6 minutes


Heavy barbells with toes to bar are always “fun”.

Be confident with the clean and attack the t2b for fast transitions.

Looking for consistency with times for each set.


For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence.

Clean should not be over 75% of 1RM

Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 sets.

Goal is trying to stay around 1:20-1:40 per round. For sure under 2:00.


Scaling Goals:

Unbroken toes to bar sets and a moderate/heavy barbell weight.


3 sets of:

4 rounds

12 Toes-to-bar

4 Squat Clean (225/155)

-rest 5:00 b/t sets-

Accessory Work

Metcon (No Measure)

3 sets

15 Windmills (light/moderate)

25 Ring Push Up

75 Second Side Plank (R&L)

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