Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds Of:
1:30 Air Bike
20 Banded Good Mornings
20 Deadbugs
:30 Static Bar Hang
Weightlifting
Push Press (Heavy 3-Rep)
Push Jerk (Heavy 2-Rep)
Metcon
Metcon (Time)
Complete 3 rounds for Time of:
20/15 Calorie AirBike
20 Dumbbell Snatch (50/35)
20 Toes to bar
TARGET SCORE
Target Time: Sub 12 Minutes
STIMULUS
This is working through some classic CrossFit triplet with grip capacity and high rep pulling.
WORKOUT STRATEGY & FLOW
Airbike: Aim for 350+/300+ watts to get the calories done quickly. Stay moving!
Dumbbell Snatch: Work to get done in 2-3 sets or less. Use that big hip drive opening up each rep
Toes to bar: go for sets of 5+ and settle into your groove in round 2. Sell out for round 3!
SCALING
The Scaling aim is to keep bigger set of toes to bar and snatches relative to you. Stay moving!
Accessory Work
3 sets
1 Minute Front Rack Hold
20 Shrimp Squat R/L
30 hip extensions
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