Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Then…
2-3 Sets
250m Ski
10 hanging scap retraction
5 kip to swing
5 Good Mornings (empty bar)
5 Romanian Deadlifts
5 Deadlifts (empty bar)
25 plate hops
Metcon
Metcon (Time)
Complete For Time:
150 Double Unders
35 Toes to bar
50 Deadlifts (185/125)
-Rest 5:00-
50 Deadlifts (185/125)
35 Toes to bar
150 Double Unders
Rx+:
For Time:
200 Double Unders
50 Toes to bar
50 Deadlifts (225/155)
-Rest 5:00-
50 Deadlifts (225/155)
50 Toes to bar
200 Double Unders
TARGET SCORE
Target Time each set: 8 minutes
Time Cap each set: 11 minutes
STIMULUS
This 3 piece chipper will test our grip endurance and pulling capacity! Focus on breathing throughout each movement and breaking before reaching failure.
WORKOUT STRATEGY & FLOW
Double Unders: If you feel great with these, you can go for unbroken. Otherwise, we’d recommend 2-3 sets with quick breaks. Focus on your grip being loose, only tight enough to prevent the handle coming out of your hand.
Toes to bar: Break these up into sets that you can stay disciplined with on the clock, managing rest during your breaks. Remember the Deadlifts and the next workout will build on grip fatigue. So wait until workout 2, before you get aggressive with bigger sets.
Deadlifts: This should be approximately 50% or less of your 1RM max. I recommend using sets of 10-15 to start and using a CONTROLLED bounce to help with grip. Ensure your midline stays tight and you don’t lose tension.
*Lift with your legs and keep your back stiff and your shoulders pulled back!
Accessory Work
Metcon (No Measure)
3-4 Rounds:
10 Alternating Single Arm Dumbbell Bench Press (each side)
10 Hammer Dumbbell Curls (each side)
20 Banded OH Tricep Extensions
10 Standing Bicep Curl
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