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 Bird Dogs R/L
* 10 Squats
Then…
3:00 Row (start easy and build in intensity each minute)
10 Single leg RDL (light) (each side)
10 single arm upright row (light) (each side)
10 Goblet squats (light)
10 Sotts Press (Light bar or single arm dumbbell)
The Burgener Warm-Up (No Measure)
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
Weightlifting
Clean (3,3,2)
Cleans: (Every 2:00 x 3)
– 2×3 reps @ 85% 1RM Clean
– 1×2 @ 90% 1RM Clean
*These do NOT have to be Touch-N-Go
Push Jerk (2×2, 2×2 (Every 2:00 x 4))
Push Jerk OR Split Jerk (Every 2:00 x 4)
– 2×2 @ 75-80% 1RM Jerk
– 2×2 @ 80-85% 1RM Jerk
Split Jerk (2×2, 2×2 (Every 2:00 x 4))
Push Jerk OR Split Jerk (Every 2:00 x 4)
– 2×2 @ 75-80% 1RM Jerk
– 2×2 @ 80-85% 1RM Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 7:
Buy-In: 20/16 Calorie Bike
In remaining time:
10 Wallballs (20/14)
10 DB Snatches (50/35)
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