Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Optional:
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…
6x :20/:10 Bike
20 Alternating Leg V Ups
10 Box Step Ups
10 Inchworm
Weightlifting
Clean (2×3,1×2,2×1)
Cleans: (Every 2:00 x 5) (10 Minutes Total)
– 2×3 reps @ 80-85% 1RM Clean
– 1×2 reps @ 90% 1RM Clean
– 2×1 rep @ 95% 1RM Clean
*You may drop the bar between reps (not touch’n go)
Example Sets:
Set 1:
3 Clean @ 255#
Set 2:
3 Clean @ 255#
Set 3:
2 Clean @ 285#
Set 4:
1 Clean @ 285#
Set 5:
1 Clean @ 285#
Based off of a 300# Clean 1RM
Metcon
Metcon (Time)
Complete For Time:
25 Burpee Box Jump Overs (24/20)
25/20 Calorie Row
50 AbMat Sit-Ups
25 Ring Dips
50 AbMat Sit-Ups
25/20 Calorie Row
25 Burpee Box Jump Overs (24/20)
TARGET SCORE:
Target Time: sub 14 Minutes
Time Cap: 18 Minutes
STIMULUS and GOALS:
This is a great chipper testing endurance, midline capacity, and your ability to just get work done!
Pace this out from the beginning and see how well you can build speed or hold onto a manageable pace.
WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: Keep these smooth and aim for non stop movement.
Row: Hold a moderate/fast pace here. Aim for the same time on each of row portions.
AbMat Sit Ups: These will compound with the bar muscle ups sandwiched in between. Know your ability on these and break with quick rest as needed.
Ring Dips: The set here is challenging, but not so big that we can’t get through them relatively fast. Break into smaller sets when needed and remember this is only the halfway point.
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