Slow Motion

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem 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…

8 Minute AMRAP:

300m Row

10 hanging scap retraction

5 kip to swing

5 Single arm Dumbbell Shoulder to overhead (moderate)

Weightlifting

Split Jerk (2×3, 3×3)

Split Jerk:

– 2 sets x 3 reps @ 75% 1 RM jerk

– 3 sets x 3 reps @ 80% 1 RM jerk

* Rest 90 seconds between sets

Metcon

Games: 2007 (Time)

For time:

• Row 1000 meters, then

Five rounds of:

• 25 Pull-ups

• 7 Push-Jerks (135/85)

TARGET SCORE

Target Time: 13 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This workout is a classic from the 2007 (and 2014) CrossFit Games.

*Rich Froning finished in 4th with a time of 9:14.7.

The core couplet of the workout will fatigue our shoulders and test our ability to effectively utilize our hips for kipping our body and dipping/driving the bar.

WORKOUT STRATEGY & FLOW

Row: The row will fatigue us but is definitely just a “pay to play” and begin the core of the workout, so don’t go over 75-80% effort in it.

Pull ups: the volume of these will add up but we want you to keep bigger sets relative to your ability. Work to keep as efficient of a butterfly as you can maintain.

Push Jerks: This should be a light/moderate to moderate weight but one that we can keep all reps unbroken each round. It should not be over 65% of your 1RM Jerk.

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