Jackie Chan

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

8 Minute AMRAP:

1:00 Bike (start easy and build in intensity each round)

10 Cuban Press + Overhead Squat (PVC Pipe or light bar)

5 Sotts Press (PVC Pipe or light bar)

7 Hanging Scap Retraction on Ring

5 Kip to Swings on Rings

3 Ring Pullups

Then…

Thoracic Can Opener Stretch

Weightlifting

Clean and Jerk (E:90 x 5: (2×3, 3×2))

Clean & Jerk:

Every :90 seconds complete:

– 2×3 reps @ 75% 1RM C&J

– 3×2 @ 80% 1RM C&J

*Approximate weights

Metcon

Metcon (3 Rounds for reps)

Complete the following:

AMRAP 4 Minutes

5 Burpee Pullups

18 Overhead Squats (75/55)

-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Pullups

12 Overhead Squats (105/75)

-Rest 4:00-

AMRAP 4 Minutes

1 Burpee Pullups

6 Overhead Squats (135/95)
Rx+: Burpee Muscle-Ups (Ring OR Bar)

TARGET SCORE

Target number of rounds: 3

It is scored in reps, but target score is given in rounds as the number of reps changes each workout (so you don’t have to do as much math for estimating your score beforehand)

STIMULUS and GOALS

This is a high heart rate workout that we will be working on higher skill gymnastics under fatigue and hanging onto a light to heavy barbell with descending reps.

WORKOUT STRATEGY & FLOW

Burpee Pullups/Muscle ups: Aim for consistency here. They will get difficult fast! Rest when needed at the bottom of the burpee.

Overhead Squats: Aim to keep these unbroken each set. 2 sets at most.

Make sure to loosen the grip overhead to save it for the pullups and muscle ups.

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