Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
then…
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
Weightlifting
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
Metcon (2 Rounds for reps)
12 min AMRAP:
6-12-18-24-30-36….
Toes to Bar
Thrusters (75/55)
-Rest Until 14:00
6 min AMRAP:
3-6-9-12-15-18…
Toes to Bar
Thrusters (95/65)
TARGET SCORE
Target Reps Set 1: 130+
Target Reps Set 2: 60+
STIMULUS
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.
WORKOUT STRATEGY & FLOW
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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