Up All Night

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Hip Distraction – 1:00/side

Banded Shoulder Distraction – 1:00/side

Then…

2 Rounds:

200 M. Jog

10 Pushups

10 Single arm Dumbbell Strict Press (each side)

10 Banded Air Squats

Metcon

Metcon (Time)

In Teams of 2:

100/90/80 Calorie Row

50 Syncro Dumbbell Snatches (50/35)

100/90/80 Calorie Row

50 Syncro Single-Arm Dumbbell Thrusters (50/35)

100/90/80 Calorie Row

M/M Teams – 100 Calorie

M/F Teams – 90 Calorie

F/F Teams – 80 Calorie

– Split calories as needed
TARGET SCORE

Target time: Sub 20 minutes

Time cap: 30 minutes

STIMULUS and GOALS

We are changing it up a little with a partner workout on a Friday. Get a good strategy with your partner prior and remember communication is key on team workouts!

WORKOUT STRATEGY & FLOW

Rower: should be broken up into small sets between partners so that intensity can be kept high!

For equally skilled athletes, switch based on calories completed (10 cals FAST back and forth).

For partners of highly different skill levels, switch based on time (30-60 secs back and forth).

Synchro DB movements, make sure to designate a “counter” for the group to keep track of reps.

Be sure to communicate on rep schemes before beginning. Teams should be able to complete 15-20 reps at a time with selected weight.

Scale weight if needed based on this requirement.

Cool Down

3:00 easy Bike

1:30 Lacrosse ball lower back R/L (find tight spots on either side)

2:00 pigeon pose R/L

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: