Everything Is Alright

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


Hip Halo Activation: (Banded)

* 10 Side Step R/L

* 10 Forward/Backwards Walk

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

2 Rounds

14/10 Calorie Air Bike (OR 150m jog)

7 Single Arm Dumbbell Thruster R/L

14 Alt. V-Up

7 Kip Swings


Front Squat (7 x 3 @ 75-80% – Across)

*7 Sets of 3 Reps

*Complete 1 Set Every :90 Seconds

*Weight is Across

*Weight is ideally between 75 and 80% of your 1-RM Front Squat


Metcon (2 Rounds for reps)

12 min AMRAP:


Toes to Bar

Thrusters (75/55)

-Rest Until 14:00

6 min AMRAP:


Toes to Bar

Thrusters (95/65)

Target Reps Set 1: 130+

Target Reps Set 2: 60+


Try to get into a nice rhythm with both movements early on so that you can fall into a nice pace as the reps start to increase.

This workout is all about finding the balance and being smart on breaking up reps!

If you are proficient at T2B then the workout will be thruster dominant.

Break the sets smart to manage your heart rate.


Smooth is fast! T2B are ideally done in sets of 5 or more throughout the entire workout.

Break up the thrusters early. Aiming for sets of 5 or more throughout the entire workout.

Accessory Work

3 sets:

10 Pistol Squats or Pistol Progressions R/L

10 Bird Dog R/L

1:00 Hollow Rock Hold

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