99 Problems

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Airbike

10 Banded Lateral Side Step (Each Way)

10 Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

10 Inchworms

10 Barbell Deadlifts *Increase weight each round

Weightlifting

Deadlift (E:90 x 10 (Build))

Every :90 seconds for 15 minutes (10 sets) complete 3 Touch-N-Go Deadlifts

*Build to a Heavy NO BOUNCE 3-Rep for today…lift like you’re in a library!

*Do not let you Back Round.

* Pull your shoulders back, tighten your core and BRACE!

*Hips and Shoulders should rise together, and keep your hips down to wedge under the bar after clearing your knees.

*Drive through your heels…think pressing the ground away instead of “lifting” the bar.

Metcon

Metcon (Time)

Complete For Time:

30-25-20-15-10

Calorie Ski

GHD or AbMat Sit Ups
TARGET SCORE

Target Time: Sub 10 minutes

Time Cap: 12 minutes

STIMULUS

Skiing and GHD’s are a fun but deadly core combo. We want to push the pace and learn to use total body on these movements.

WORKOUT STRATEGY & FLOW

For Ski goal is to finish the first set in under 1 minute 45 seconds and then look to shave about 15 seconds off each round.

GHD’s should be done using the arms to help propel the body up each rep. Squeeze your hips and be explosive with every rep.

SCALING

The Scaling aim is for athletes for non-stop movement and being comfortable on GHD’s. or AbMat. Scale reps and movement to maintain stimulus.

Scale to finish near the target score:

25-20-15-10-5

Calorie Ski

GHD Sit Up

Accessory Work

Metcon (No Measure)

3 sets

15 Barbell Reverse Curl (Pronate Grip)

10 Hip Extensions

5 Strict Pull Ups

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