Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
Banded Hip Activation
10 Side step R/L
10 Forward/Backwards Walk R/L
10 Single Leg Glute Bridges R/L
10 Bird Dogs R/L
10 Squats
2 Sets:
45 Second Row (easy/moderate)
45 Second Bike (easy/moderate)
15 Banded Good Mornings
15 Russian Babymakers
Metcon
Metcon (5 Rounds for time)
5 Sets For Times (1 Set Every 3:00):
6 Power Snatches (115/75)
10 Burpees over bar
6 Power Clean and Jerks (115/75)
Rx+:
5 Sets (1 Set Every 3:00):
6 Power Snatch (135/95)
10 burpee over bar
6 Clean and Jerk (135/95)
TARGET SCORE:
Target time each set: sub 2 minutes
Time cap: 2:30
STIMULUS and GOALS
This is a high skilled barbell cycling under fatigue.
We want you to be able to move efficiently while under fatigue and being able to transition from one movement to the next.
WORKOUT STRATEGY & FLOW
Power Snatch & Power Clean and Jerk
The weight selected should allow you to complete 6 reps in one set or two sets of 3.
Ideally we want to see touch and go/unbroken sets but know that fatigue will set in and we don’t want to sacrifice technique for intensity, so go to 2 sets if necessary.
Burpees: we want to be quick but controlled with the pacing. Slamming up and down will only elevate the heart rate even more where we won’t be able to function properly.
Control the breathing and be efficient and consistent getting down/up and over the bar.
You should have at least 30 seconds of rest each round.
*Use the same weight for both movements.
Cool Down
3:00 easy Bike
1:00 hamstring smash
1:00 glute smash
2:00 pigeon pose R/L
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