Crossfit North Cloud – CrossFit
Warm-up
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
-Then-
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
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 SCORE
Target Time each set: 6 minutes
STIMULUS
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.
WORKOUT STRATEGY & FLOW
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:
Scaling Goals:
Unbroken toes to bar sets and a moderate/heavy barbell weight.
Rx+:
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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