Santa Monica

Crossfit North Cloud – CrossFit

View Public Whiteboard

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 Bird Dogs R/L

* 10 Squats

Then…

2 Sets:

200m Ski (OR Row)

200m Run

15 Banded Good morning

10 Pike Push Ups

5 Strict Pull Ups

5 Kip to swing

30 Single Unders or Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the following:

AMRAP 14 Minutes

7 Rounds:

55 Double Unders

11 Deadlifts (185/125)

7 Handstand Push Ups

-In remaining time-

Max Reps of Pullups
TARGET SCORE

Score is total number of reps

Completing the 7 rounds is 511 Reps

Target Number of reps: 530+ (19 Pullups)

STIMULUS and GOALS

This is a solid chipper that will test your ability to pace out each round and perform gymnastics under a lot of fatigue at the end!

WORKOUT STRATEGY & FLOW

Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.

Deadlifts: These should be lighter throughout and smooth. 50%-60% of 1-RM (1-2 Sets)

HSPU: We’d like consistent movement here and not more than 2-3 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.

Accessory Work

Metcon (No Measure)

3 Sets:

20 Banded Lat Pull Downs

20 V Ups

20 Banded Kneeling Pallof Press (total)

20 Superman

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