Crossfit North Cloud – CrossFit
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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