Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets: (10 Minutes)
200m jog
7 empty bar power cleans
7 empty bar shoulder to overhead
14 Alternating V Ups
7 step-ups (each side)
Then…
Take 5 minutes to warm up to your Clean & S2O weight for the MetCon
Metcon
Metcon (Time)
Complete, For Time:
30 Power Cleans (115/80)
30 AbMat or GHD Sit Ups
30 Box Jumps (24/20)
30 Shoulder to Overhead (115/80)
30 Box Jumps (24/20)
30 AbMat or GHD Sit Ups
30 Power Cleans (115/80)
TARGET SCORE
Target time: sub 15 minutes
Time cap: 21 minutes
STIMULUS and GOALS
The stimulus of this workout is moderate intensity while chipping away at the reps with a consistent rep scheme. Chipper style workouts are always fun! 🙂
WORKOUT STRATEGY & FLOW
Power Cleans: The Weight needs to be light (under 65% 1RM) so you can complete in 3-5 sets. Touch and go is what we want to see on the first go around.
GHD’s/AbMat Situps: These should be completed steadily while using arms, hips, and legs together to help assist the core. Be explosive with every rep and keep your eyes fixated forward to keep head from whipping and causing dizziness.
Box Jumps: Hammer down on these. We recommend the jump up and step down approach.
*Be sure to show full extension and control on top of the box!
Shoulder to Overhead: Aim for 10+ reps at a time using a Push Press or Push Jerk motion to move the barbell. We recommend using push jerk to save the shoulders. Work for the vertical torso in the descent/ascent with a strong and aggressive drive through the floor.
Accessory Work
Metcon (No Measure)
3 Rounds for Quality:
3-6 Strict or Weighted Pullups
0:45 Side Plank (each side)
0:45 Sandbag Bear Hug or Front Rack Hold
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