Crossfit North Cloud – CrossFit
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
10 Hanging Scap Retraction
5 Kip to Swing
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
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.
Complete for Time:
Kettlebell lunge (yards) (2×70/53)
*Athletes must lunge with the kettlebells in the rack position.
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!