Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds: (10-12 Minutes)
1:00 Cardio (you choose)
10 Banded Air Squats
10 American KB Swings (light)
10 Prisoner Kang Squats
Optional:
Crossover Symmetry Activation
Then…
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
Metcon
Metcon (Time)
Complete, For Time:
2000 Meter Row
*Every 1:30, including 0:00 complete 5 Thrusters (95/65)
Target Time: Sub 11:00/12:00
Time Cap: 20 Minutes
Rx+: (115/75)
STIMULUS and GOALS
This will hurt! There is no way around it. Some find this to be one of the most uncomfortable workouts in fitness. So get your mind right and let’s go!
WORKOUT STRATEGY & FLOW
Row: Your pace to start has to be moderate/fast.
**Relax and slow yourself down the last 3-5 pulls before you have to get off and complete your sets of Thrusters!
***Don’t try to come out at 100% and hold on!
Thrusters:
Remember that you are going to have to do 7+ sets of thrusters and these should be unbroken and quick the entire workout!
Accessory Work
Metcon (No Measure)
3 Sets: (12 Minutes)
10 Single Arm Dumbbell Lawnmower Row (each side)
10 Weighted Hip Bridges
10 Alternating Single Arm Dumbbell Bench Press (each side)
10 Weighted Hip Extension
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