Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
On a 10 Minute Clock:
3 Minute Easy Row
into…
7 Minute AMRAP:
7 Scapular Pullups
7 Alt V-ups (each side)
7 Power Cleans (empty bar – move feet on each rep)
7 step-ups per leg
Weightlifting
Paused Front Squat (4 x 3)
*Work up to a heavy 3 in 4 working sets.
*Pause when you get just below parallel, don’t crash!
*Think about maintaining core tightness and an upright torso, push up on the bar and don’t focus on the weight.
*Start somewhere around 50-60% of your 1-RM.
*3 Second Pause in the bottom, controlled decent and quick out of the bottom!
Metcon
Metcon (2 Rounds for reps)
Complete
7 minute AMRAP:
7 Power Cleans (115/85)
7 AbMat Situps
7 Box Jumps (24/20)
-Rest 3:00-
7 minute AMRAP:
7 Power Cleans (155/105)
7 Toes to Bar
7 Box Jump-Overs (24/20)
*Notice the difference in the two AMRAPs, weight as well as slight movement variations!
TARGET SCORE:
Target Reps Set 1: 5+ Rounds
Target Reps Set 2: 4+ Rounds
STIMULUS:
Try to find your pace right from round 1 and keep that throughout the workout.
Limit transition time to make up for any time lost on one movement. We want the you to be able to move from station to station without hesitation and keeping consistent round times.
If you are able to keep T2B unbroken then the workout will come down to how efficient you are at moving the barbell and how smooth you can move through the box jumps.
WORKOUT STRATEGY & FLOW
Power Cleans: Smooth, fast singles is the best way to go unless you think you are going to be able to hold on throughout the whole workout for 1 or 2 sets each round.
Toes-to-Bar: If you can hold on for unbroken go for it. Otherwise try to keep these to two sets.
Box Jumps: Smooth is fast here. Try to get into a good rhythm each rep.
These can be where you recover a little bit, recommended to STEP DOWN!
Accessory Work
3 Super Sets:
10 Bent over Row
15 Weighted Hip Bridges
20 Weighted Hip Extension
25 American Kettlebell Swing
*Straight through
-rest as needed between sets-
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