Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
3 Rounds:
200 M. Run
5 Inchworms
10 Glute Bridges
10 Deadlifts
*Increase deadlift weight each round to build to your first MetCon weight.
Metcon
Metcon (Time)
Complete the following for time:
21-15-9
Deadlift (225/155)
Burpees Over Bar
-Rest 2:00/change weight-
12-9-6
Deadlift (275/185)
Burpee Box Jump over (24″/20″)
TARGET SCORE
Target Timet each set: sub 7 Minutes
STIMULUS
-High intensity is what we want.
-Big sets on deadlifts and moderate pace on burpees.
The weights go up and burpee based movements only get harder so be smart about the deadlifts and listen to your body.
WORKOUT STRATEGY & FLOW
For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.
The height and difficulty on burpees increase but your pacing should stay moderate.
Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout!
Make sure if you are stepping up on the burpees you alternate legs to save your back and hips.
SCALING
Scale to finish near the target score:
21-15-9
Deadlift (155/105)
Burpee Over Bar
-Rest 2:00/change weights-
12-9-6
Deadlift (185/125)
Burpee Box Step-Overs (24/20)
Accessory Work
Shorter workout today, so get the Accessory Work in if time allows!
Metcon (No Measure)
3 Sets:
10 Weighted Strict Pull Ups (light/moderate)
15 Hammer Curl (moderate) (R/L)
20 step back lunge with Bear Hug Sandbag OR medball
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