Over When It’s Over

Crossfit North Cloud – CrossFit

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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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