Holidae Inn

Crossfit North Cloud – CrossFit

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Warm-up

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

2-3 Sets of:

250m Row (start easy and increase intensity each round)

15 Banded Lat pull downs (Light Band)

10 DB Thrusters

5 Kip To Swing

Weightlifting

Snatch Pull + Snatch (E:90: 2 Reps x 6)

Complete 2 Reps of the complex Every :90 for 9:00 (6 Sets)
*Complete two reps of the complex Every :90 seconds.

**Build across sets to today’s heavy 2-Rep (snatch skill work not looking for 2-RM)

***Complex is touch-n-go

****Drop the bar between reps of the complex and reset your pulling position.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

4-8-12-16-20-24-28…so on…

Wall Balls (20/14)

Toes to bar
Target # of Reps: 120+ (Round of 20 completed)

STIMULUS and GOALS

Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure to break up sets before you hit redline!

This is a classic CrossFit Couplet that will affect your entire body, but shoulder and grip fatigue will most likely be most prominent.

WORKOUT STRATEGY & FLOW

Wall Balls: Aim for 1-2 sets throughout the workout. Keep the arms as relaxed as possible. Use as much drive out of the squat as you can to save the shoulders.

Toes to bar: Aim for 2-3 sets for as much of the workout as possible. The wall balls will affect your grip a bit so be aware of this and break into smart sets before you hit failure.

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