Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds:
12/9 Calorie Ski (OR Row)
8 Alternating V-Ups (each side)
6 Kipping Swings
Weightlifting
Bench Press (7 x 3 – Ascending)
Once warmed up make smart calculated jumps in weight to reach a Heavy 3
Focus on keeping the shoulders pinched to the bench with a smooth controlled descent and not slamming on the chest.
Explode off the chest, pressing and breathing out at the top. Reset with a tight core and deep breath before beginning the next rep
Grip should be thumb length outside of chest
*rest 1-2 mins between sets
Metcon
Metcon (Time)
3 Rounds for Time:
30/24 Calorie Row
20 Alternating Pistols
10 Pullups
TARGET SCORE
Target Time: Sub 12 Minutes
Time Cap: 15 Minutes
STIMULUS
This is about gymnastic capacity and ability to stay smooth and consistent.
We want bigger sets of all movements and consistent pacing from round to round
WORKOUT STRATEGY & FLOW
Row: Moderate to Hard pace. Push it on this as it will be the bulk time of your workout.
Pistols: The leg fatigue is going to be real on these. Move steadily and consistent throughout these.
Pullups: Go for big sets!
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