Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
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
Then…
2 Sets:
1 Minute Row
10 Wall Angels
5 tempo air squats (2 sec down/fast up)
5 Inch Worms (sumo stance)
Class Barbell Warmup:
2 Sets (Unbroken w/Empty Bar)
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Hang Clean
5 Power Cleans
Metcon
The Chief (AMRAP – Rounds and Reps)
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-Ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles
*Do NOT pick up where you leave off each cycle. Start from the beginning each time.
TARGET SCORE
Target number of Reps each set: 75+
STIMULUS and GOALS
Today’s workout is a benchmark workout.
Stimulus should be quick, fast work periods and you should utilize the 1:00 rest between rounds to recover as much as possible
WORKOUT STRATEGY & FLOW
Power Cleans: Loading should be light/moderate to moderate. Athletes should be able to touch and go barbell for at least the 4-5 sets of each amrap.
Doing singles is only encouraged if you are making a very quick transition between all movements. Singles should not be done due to loading being too heavy. Percentage should be under 60% of one rep power clean max.
Pushups: Pushups should also be done unbroken for at least 3-4 sets each amrap. Try to avoid quick singles as long as possible.
Air Squats should be non-stop and make sure you reach below parallel and show full extension at the top.
Move at a steady and controlled pace to keeps legs from blowing up and a high heart rate at bay.
Rest 1 minute between sets –
***Always restart back to power cleans for each amrap***
Extra Credit
Weighted Pull-ups (Heavy 4… then…4 x 12)
Work to heavy 4
4×12 @30-40% of heavy 4
*Score your heavy 4
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