Paradise City

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

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…

2-3 Sets

1:00 cardio

10 Hanging Scap Retraction

5 Kip to Swing

10 Deadbugs

50′ banded side step (each side)

10 Single Arm Front Rack Kettlebell Step Back Lunge (light) (each side) – hold kettlebell in opposite side of step back leg, perform 10 then switch and repeat on other side

Weightlifting

Clean (2 x 3, 3 x 2)

2 Sets x 3 Reps @ 80%

3 Sets x 2 Reps @ 85%

*Rest approximately 90 seconds between sets.

Metcon

Metcon (Time)

“Games 2020”

Complete for Time:

30-20-10

Toes-to-bar

Kettlebell lunge (yards) (2×70/53)

*Athletes must lunge with the kettlebells in the rack position.
TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 12 Minutes

STIMULUS and GOALS

This couplet is all about core stability and grip/core endurance!

WORKOUT STRATEGY & FLOW

Toes to bar: If you got them and are confident, go for broke! Otherwise really push yourself on these for bigger sets

Kettlebell Lunge: Aim to get these done unbroken or in 2-3 sets at most. Try to lunge faster to minimize time under tension and get back to the bar quickly! Focus on upright torso and active shoulder engagement!

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