Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
3 Sets
1:00 Ski
10 Step Ups (at workout height)
5 Pushup to Downward Dog
10 Hanging Scap Retraction
5 Hanging Knee Raises
Workout Prep
1 Set: (at workout pace)
4 Box Jumps (at workout height)
4 Push Ups
4 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 10 Minutes:
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar
-Rest 5:00 before part 2-
TARGET SCORE
Target Rounds workout 1: 7
Target Time Workout 2: sub 8 minutes
Time Cap Workout 2: 10 minutes
STIMULUS and GOALS
Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure not to redline on workout 1 only to blow up on workout 2. Save a little in the tank!
WORKOUT STRATEGY & FLOW
Box Jumps: For both sets our goal should be to establish a pace that keeps us moving non-stop whether it’s 10 reps or 40 reps. Be explosive, use your arms with hips to launch the body up and never hesitate on the jump. Remember rebounding can be dangerous so we recommend stepping down off the box every time to avoid the risk of injury as much as possible.
Push Ups: This is where we want you to be smart and know where your limitations are. Everyone has a different threshold on push up volume. We always say “Break before it Breaks you” and that means to rest before the arms and chest begin to fatigue. Think quick small sets with little to no rest on reps. Never rest on your arms, sit up and shake out everytime.
Toes to Bar: Grip and core will become the limiting factor so like the push ups we recommend smaller sets (2 sets of 5 before failure on workout 1 and 5-10 reps/set on workout 2) and making sure always to generate a good, and powerful kip.
Metcon (Time)
For time:
40 Toes To Bar
40 Push Ups
40 Box Jumps (24/20)
Accessory Work
Metcon (No Measure)
3 rounds:
20 Russian Twists
10 Bent-Over Row (each side)
20 Deadbugs
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