Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
2 Sets:
250 M. Ski
10 Empty Bar Overhead Squats
10 Snatch Grip Sotts Press
10 Kipping Swings on Rings
Then…
Whole Class OHS Warmup
Weightlifting
Overhead Squat (1-RM)
Take 12 Minutes to build to today’s 1-RM Overhead Squat.
Suggested Reps:
1 – 5 Reps
2 – 3 Reps
3 – 2 Reps
4+ – 1 Rep
*ALWAYS start the movement by initiating your hips back and then down. Drive through your heels and press the ground away.
*Track your knees out over your toes without allowing them to cave in.
*Elbows to the ceiling and pull the bar apart, not allowing your shoulders to roll back…goal is the keep the bar directly over midline throughout the lift!
Metcon
Metcon (Time)
For Time:
1,000m Row
75 Wall Balls (20lb/14)
50 Lateral Burpees Over Rower
25 Chest-to-Bar Pullups
Rx+: 25 Bar OR Ring Muscle-Ups
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes
STIMULUS
This is a very open-like workout. We want you to get your mind right and go! It’s all about riding the line between intensity and recklessness.
WORKOUT STRATEGY & FLOW
Row: Come out with a moderate pace and slightly build in pace after the 1st 500m. We want you ready to go straight into the wall balls. The workout is not won on the row but can be lost here.
Wall Balls: Now we can start to get aggressive. 25 Every minute is a good strategy. If you feel confident and can hang onto more, go for it. As long as you won’t rest more than 15-20 seconds after the 75 reps.
Burpee over Rower: Let’s aim for constant movement. Try to minimize rest time and allow yourself a few breaths laying on your chest when needed. Think of it as 5×10 and break 2-3 seconds every 10 if needed.
C2B Pullups/Muscle Ups: This is where you can really excel and make up time (or lose it). Come out with sustainable sets relative to your ability. We’d love 5×5, but if you have to go to 2-3s thats okay. Just stay disciplined and don’t let excessive time pass between sets!
HAVE FUN! 😀
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