No More Sorrow

Crossfit North Cloud – CrossFit

View Public Whiteboard

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-

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: