Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
then…
3 Sets:
1:00 Bike
11 AbMat Situps
9 Hang Cleans (Empty Bar)
7 Inchworms
5 Strict Pullups
Accessory Work
Metcon (No Measure)
Complete 3 Sets of:
1:00 Side Plank Right
20 Supermans
1:00 Side Plank Left
20 Alternating V Ups
Metcon
Metcon (Time)
Complete the following for time:
42/36 Calorie Row
30/24 Calorie Bike
18 Hang Power Cleans (155/105)
TARGET SCORE
Target time: Sub 7 minutes
STIMULUS and GOALS:
-GO FAST, this is a short time domain!
-This workout is a straight up sprint.
WORKOUT STRATEGY & Row/Bike- These should each aim to be under 2:30 per machine.
Hang cleans- Go for quick sets, your heartrate will be high but sellout and hold on to the bar.
Remember time under tension is key so make sure if you are going to break on the Hang Power Clean – you set the bar down and rest rather than holding on…quick breaks and back to it!
Cool Down
2:00 walk
1:00 quad smash R/L
1:00 glute smash R/L
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