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
Banded Hip Distraction
Foam Roll Quads/Low Back
Then…
2 Sets:
1 Minute Bike (Start easy and build intensity each round)
10 Dynamic Squat Stretch
10 Wall Angels
5 Single Arm KB Thrusters (light) (each side)
Metcon
Metcon (Time)
Complete For Time:
1 Round:
40/30 Calorie Row
60 Wall Balls (20/14)
40/30 Calorie Row
-Rest 5:00-
2 Rounds:
20/15 Calorie Row
30 Wall Balls (20/14)
20/15 Calorie Row
Rx+:
Complete For Time:
1 Rounds:
40/30 Calorie Row
120 Wall Balls (20/14)
40/30 Calorie Row
-Rest 5:00-
2 Rounds
20/15 Calorie Row
60 Wall Balls (20/14)
20/15 Calorie Row
TARGET SCORE
Target time each set: 8 minutes
STIMULUS and GOALS
This is classic CrossFit Push Pull.
We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.
WORKOUT STRATEGY & FLOW
Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% – high effort pace for last 25% of calories.
Wall Balls: Get in a rhythm with breathing on each rep on wall balls and also cycling the arms in-between reps to help in preventing fatigue in arms from building too quickly.
*Focus on a more “explosive” with hips during the drive out of the squat. This will help elevate the ball up with less arm use and having to jump on each rep.
Accessory Work
Metcon (No Measure)
3 Sets
60 second weighted plank
20 seated Russian twist (AHAP – as heavy as possible)
60 Second Hollow Rock Hold
10 Med Ball Stir the Pot (clockwise and counterclockwise)
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