Crossfit North Cloud – CrossFit
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
crossfitnorthcloud.com 