Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
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…
On an 8 minute clock, move through:
1:00 bike (0:15 easy/0:30 moderate/0:15 fast)
10 Ring Rows
5 Inchworms
10 Goblet Squats (light/moderate)
Metcon
Metcon (5 Rounds for time)
Complete 5 Sets, each for time: (1 Set Every 5 minutes)
12 Pullups
12/9 Calorie Assault Bike
12 Wall Balls (20/14)
12 Burpees-to-Target (Bar)
Rx+:
5 Sets (1 Set Every 5 minutes)
15 Chest to bar pull ups
15/12 Calorie Assault Bike
15 Wall Balls (20/14)
15 Burpees to bar
TARGET SCORE
Target Time each set: 3 minutes
Time Cap each set: 4:30
STIMULUS
These set intervals should be at a blistering pace as the rep count is relatively low for each movement and there is enough built in rest
Look to hold bigger unbroken sets and transition quickly from movement to movement.
WORKOUT STRATEGY & FLOW
C2B & pull ups: these should be smooth and unbroken or in 2 sets most, if not all rounds.
Assault bike: Let’s get moving on this and hammer down for a fast set of calories! Try to finish them in under 50 seconds
Wall Balls: The rep count is low enough that we should stay unbroken throughout! Use big hips out of the squat to minimize the push needed for our arms.
Burpees to bar: This is all about staying moving and not stopping. You can always do 1 more burpee before you need to rest! Try to use a bar about 6″ outside of your max standing reach.
Skill Work
Metcon (No Measure)
2-3 Sets moving through the following for quality!
1:00 Handstand Hold
10-20 Pistols
5 Strict Pullups
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