Double Vision

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: