Return of the Mack

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip Halo 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:

1:00 Bike/Row/Ski (switch machines for each round. Perform with increasing intensity each round)

10 Squat with thoracic rotation and reach to ceiling at the bottom of squat

10 single leg dumbbell RDL R/L (light) (each side)

10 push ups

10 Ring Row

Metcon

Metcon (Time)

Complete, with a partner, For Time:

42-30-18

Back Squat (225/155)

GHD Sit Up

-Rest 5:00-

30-20-10

Power Clean (185/125)

Muscle Up

-Rest 5:00-

24-18-12

Synchro Burpees Over Bar

8-6-4

Rope Climb
Rx+:

Complete, For Time:

21-15-9

Back Squat (225/155) (From the Rack)

42-30-18

GHD Sit Up

-Rest 5:00-

15-12-9

Power Clean (225/155)

Muscle Up

-Rest 5:00-

12-9-6

Bench Press (225/145)

4-3-2

Legless Rope Climb

TARGET SCORE

Target Time set 1: 7-9 minutes

Target Time set 2: 8-10 minutes

Target Time set 3: 6-8 minutes

Time Cap set 1: 12 minutes

Time Cap set 2: 14 minutes

Time Cap set 3: 10 minutes

STIMULUS

This is a longer cumulative workout with some great volume built in with the heavier barbell across many movements. With the 6 different movements we will work the entire body and not overly target any one movement or plane.

WORKOUT STRATEGY & FLOW

Back Squats: This is a higher volume of squats and we want to attack wisely out of the gate. IT should not be over 60% 1RM and you should be able to do 21 reps unbroken if you had to. Don’t break into more than 2 sets.

GHD Sit Ups: Keep these smooth and allow the legs to recover slightly here.

Power Clean: These should not be over 70% 1 RM Power Clean. Look to hit confident singles and stay disciplined with rest in between reps

Muscle Ups: Let’s see if we can hang onto bigger rep counts here and not break into more than 2 sets throughout.

Bench Press; Don’t use over 75% 1 RM. Keep your pressing in good form and don’t let the elbows flare out excessively. Aim to hit 5+ to start.

Pegboard (or legless): Don’t start the rep until you are sure you are ready. Muscular fatigue will be setting in and we want you to not hit failure.

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