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 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Then…
2 Sets:
1 Minute Bike
10 Kipping Swings
10 Jumping Squats
10 Behind the Neck Push Press (PVC or empty bar)
10 Overhead Squats (PVC or Empty bar)
10 Alternating Leg V-ups (each side)
Metcon
2012 Chipper (Time)
For time:
10 Overhead Squats (155/105)
10 Box Jump Overs (24/20)
10 Thrusters (135/95)
10 Power Cleans (205/125)
10 Toes-to-Bar
10 Burpee Muscle-Ups
10 Toes-to-Bar
10 Power Cleans (205/125)
10 Thrusters (135/95)
10 Box Jump Overs (24/20)
10 Overhead Squats (155/105)
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
Here is a throwback to the 2012 CrossFit Games and some great moments with Rich Froning and other elite athletes.
This is a unique chipper that we will work down and back up the rep scheme. We want mostly unbroken sets on movements. It is designed to be just at the edge of our ability to hang onto movements throughout while minimizing rest between movements.
WORKOUT STRATEGY & FLOW
Overhead Squat and Thrusters: Both of these weights should be moderate to heavy but weights we can hit in no more than 2 sets.
Box Jump Overs: These should be relatively fast and an easier portion of the workout due to the low number of reps. Jump, turn and repeat.
Power cleans: these should be at a moderate to heavy weight, but not one that we are worried about missing any reps or have difficulty catching in a good quarter squat position.
Toes to bar: Keep these fast, small number of reps here!
Burpee Muscle ups: These are challenging movements but there are only one set of them each workout so hammer down and move through!
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