Crossfit North Cloud – CrossFit
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
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