Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation Plus
Then…
3 Rounds:
1:00 Bike
5 Inchworm
10 Ring Rows
5 Squat Jumps
-then-
3:00-5:00 Shoulder/Pec Mobility
*Scorpions
*Banded Shoulder Distractions
*Red Band Pullaparts/Pulldowns
*DB Swing to Press
Weightlifting
Bench Press (1-RM)
Take 7-10 Minutes to build to 1-RM Bench Press.
Metcon
Steroid Cindy (AMRAP – Rounds and Reps)
Complete 20 Minute AMRAP of:
8 Rounds:
5 Strict Pull-Up
10 Push-Up
15 Air Squat
4 Rounds:
10 Strict Pull-Up
20 Push-Up
30 Air Squat
2 Rounds:
20 Strict Pull-Up
40 Push-Up
60 Air Squat
1 Round:
40 Strict Pull-up
80 Push-Up
120 Air Squat
TARGET SCORE:
Target Reps: 300+
STIMULUS
This is our longer time domain for the week looking to see how much capacity we have with bodyweight movements!
WORKOUT STRATEGY & FLOW
Strict pull ups: All quicker singles are fine here. The key to these are picking a pace you can continue to get back to the pull up bar quickly with.
*Engage your entire shoulder blade complex to avoid burnout. Make sure to start from the bottom of the hang position. (Extend your arms completely at the bottom!)
Push Ups: Start with manageable sets, maybe even less than you typically would.
You can always go bigger near the end! 🙂
Pull shoulder blades back before initiating and drive the hands into the ground each rep!
AIr squats: We want constant movement. Try to rest minimally here! Make each rep look the same and RELAX your shoulders and let them hang during these.
Cool Down
800m walk
1:00 calf smash R/L
2:00 banded hamstring stretch R/L
crossfitnorthcloud.com 