Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Ski
15 Banded Lateral Side Step (Each Way)
15 Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
5 Inchworms
Metcon
Metcon (Time)
4 Sets for Time of:
40 air squat
10 Burpee Pullups
20/15 calorie air bike
10 Deadlifts (225/155)
-Rest 3:00 between sets-
TARGET SCORE
Target Time each set: 6 minutes
Time Cap each set: 8 minutes
STIMULUS
We are focusing on high intensity chipper intervals to push bigger, faster sets of movements
WORKOUT STRATEGY & FLOW
Air Squat: Keep these smooth and unbroken as much as you can.
Burpee Pullups: Go for constant “unbroken” movement each set!
Air Bike: Stay aggressive here and aim to keep watts 350/275+
Deadlift: This should be a heavy weight you can hit sets of 3-5+ fatigued.
**Don’t use over 80% 1RM
Cool Down
Cobra to Downward Dog 2:00
Couch Stretch 2:00 R/L
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