Crossfit North Cloud – CrossFit
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
1 Minute Easy Row
5 Suitcase Deadlift (each side) (light/moderate)
5 Single Arm Hang Dumbbell Snatch (each side) (light/moderate)
Back Squat (5 x 5 @ 80% of 1-RM)
Every 2:00 complete: Back Squat
5 sets x 5 reps @ 80% 1 R
Metcon (2 Rounds for reps)
Complete the Following on a 20:00 Running Clock:
3-6-9-12. . .
Devils Presses (2×50/2×35)
*10 Box Jump Overs (24/20) after each set of Devils Press
3-6-9-12. . .
Burpee Box Jump Overs (24″/20″)
*10 Dumbbell Snatches (50/35) after each set of Box Jump Overs (24/20)
Rx+: No Touch Box Jumps (Clear Box)
Target Reps workout 1: 80+
Target Reps workout 2: 60+
STIMULUS and GOALS
The 2 couplets will compliment each other well with similar movement patterns, yet different movements. We are aiming for high power output and near constant movement with our bodies and light/moderate weight dumbbells.
WORKOUT STRATEGY & FLOW
Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion
Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press
Burpee box jump overs: This movement will feel fatigued due to work done in the last workout. Stay disciplined and keep moving as it is only 5 minutes for this portion! We recommend a step up and down for the burpee here to keep constant movement.
Dumbbell Snatch: this should be a light/moderate weight you can confidently keep unbroken for 10 the entire time.