Crossfit North Cloud – CrossFit
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 Rounds:
1 Minute Cardio
10 single arm DB deadlifts (each side) (light)
5 single arm DB upright rows (each side) (light)
5 Inchworm
Metcon
Metcon (2 Rounds for time)
For Time:
36 Deadlifts (95/65)
24 Hang Power Cleans (95/65)
12 Bar Facing Burpees
24 Hang Power Cleans (95/65)
36 Deadlifts (95/65)
-rest till 15:00-
For time
18 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
9 Bar Facing Burpees
12 Hang Power Cleans (135/95)
18 Deadlifts (135/95)
TARGET SCORE
Target Time each set: sub 10 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
The stimulus is moderate intensity while being conscious of grip and lower back fatigue.
This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.
We want quick rest and get back on the bar!
WORKOUT STRATEGY & FLOW
Deadlifts: Weight needs to be relatively light on both parts. Looking for 1-3 sets while using a mix grip and switching to prolong grip fatigue.
Breathe through each rep and remember to focus on driving the feet through the floor rather than pulling with the shoulders.
KEEP YOUR HIPS DOWN AND LIFT WITH YOUR LEGS, NOT YOUR BACK!
Hang Power Cleans: Whatever is being used for deadlifts is what has to be used for hang power cleans. This is where we want to be smart about breaking up reps. Goal should be 2-3 sets with a quick turn around on the rest.
Time under tension is key to this movement, once momentum of the barbell is started we want to keep flowing with little to no hesitation from rep to rep. Use legs and hips as much as possible to elevate the bar.
Bar facing Burpees: Goal is to keep moving regardless of pace. Just get down and get back up.
Move at a pace that does not jack the heart rate up since we have to go back through the workout.
Rx+:
For Time:
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)
-rest till 15:00-
For time
25 Deadlifts (135/95)
15 Hang Power Cleans (135/95)
20 Bar Facing Burpees
15 Hang Power Cleans (135/95)
25 Deadlifts (135/95)
Extra Credit
Metcon (AMRAP – Reps)
5 Minutes:
Max Strict Pullups
*If no strict pullups, use bands and do strict banded!
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