Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds:
200 M. Jog
5 Inchworm
10 Lunge/Elbow to Floor
5 Squat Hold w/Rotation Reach
Weightlifting
Deadlift (6 x 6 – Building – (65 – 75%) )
6×6 @ 65-75%
*Build over the course of the six sets within the given range.
Metcon
Metcon (7 Rounds for time)
7 Sets For Times:
*new set every 2:00*
200m/175m Row
10 Lateral Burpees Over the Rower
TARGET SCORE
Target Time each set: Sub 1:45
Time Cap each set: 2:00
STIMULUS
These are quick rounds in a short time window so the row must be a fast pace but not too fast so that you are unable to get off the rower and do burpees.
This is an interval workout that will test not only your sprint ability but long term capacity.
Setting the pace and maintaining is what we are looking for in this workout. Push to hold on!
WORKOUT STRATEGY & FLOW
Row: The row should be fast but not a max effort. Get the fan rolling off the start then settle into a 85-90% effort. Cruise the last few meters to taper down the heart rate before stepping off.
Goal is sub 1:00 on the row.
Lateral Burpee Over the Rower: These should be very smooth and quick. Stay low to the ground and make sure to breathe.
Goal is sub 40 seconds on the burpees.
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