Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Bird Dogs R/L
* 10 Squats
Then…
2 Rounds:
1 Minute Easy Row
5 box step-ups (each side)
5 Dumbbell Hang Clean and Strict Press (Light weight) (each side)
5 push up plank shoulder taps (each side)
5 step back lunges (each side)
Metcon
Metcon (Time)
In Teams of 2:
150 SA Dumbbell Hang Clean and Jerks (50/35)
* Partner Hangs from pull up bar)
150 Box Jump Overs (24/20)
* Partner Holds Handstand
300ft Single Arm Overhead Lunge Walk (50/35) (switch every 50 ft.)
* Each partner completes 150ft.
Individual version:
75 Dumbbell hang Clean and Jerks (50/35)
2:00 Hang from pull up bar
75 Box Jump Overs (24/20)
2:00 Handstand Hold
150ft Single Arm Overhead Lunge Walk (50/35)
TARGET SCORE
Target Time: Sub 20 minutes
Time Cap: 30 minutes
STIMULUS
This is our longer metcon for the week and we are pairing up because suffering together is better!
We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.
WORKOUT STRATEGY & FLOW
Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.
Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.
Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start at least.
Pull up hang/handstand hold: You should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time, before switching. Focus on active shoulders for both movements.
Accessory Work
Metcon (No Measure)
3 sets
10 Cossack Squats
20 Banded Scap Squeeze
10 Bird Dogs (Slow and Controlled)
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