Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
10 Calorie Bike (start easy and build in intensity)
10 Hanging Scap Retraction
10 Kip to Swing
10 single arm dumbbell press (light) (each side)
5 Pushup to Downward Dog
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 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
* 10 Squats
Weightlifting
Paused Front Squat (5,5,3,3,1,1 (Every :90 Seconds))
Paused Front Squat:
2×5 @ 60-70% 1-RM
2×3 @ 70-80% 1-RM
2×1 @ 80-90% 1-RM
TEMPO for the paused squats are as follows:
2 Seconds Down
3 Second Pause (below parallel)
FAST up
1 Second Pause at top
*Use the SAME weights as you did last Monday for the Front Squats.
*Focus on being fast out of the bottom of the squat.
*Record your heaviest set of 3.
Metcon
Metcon (Time)
Complete AMRAP 9:
Buy-In: 24/20 Calorie Bike
In remaining time:
3 Power Snatch (95/65)
6 Handstand Push Ups
9 Toes to Bar
STIMULUS and GOALS
This workout is all about gymnastic capacity and intensity on the bike! Know your abilities and adjust accordingly!
WORKOUT STRATEGY & FLOW
Power Snatch:
Lightweight here, should be done mostly unbroken throughout.
Handstand push ups: This should be a rep count you can perform in a couple of sets throughout. Focus on driving through your palms and having quicker cycled reps to decrease time under tension.
***Modify with – Strict DB Shoulder Press (heavy) instead of pike pushups today.
Toes to bar: This should be a rep count you can perform in a smaller number of sets for most to all of the rounds.
Focus on coming through at the bottom and letting your torso come through the bar so you can build tension for the closing of the rep.
Bike: Hammer down here! We’d like the calories to take no more than 1 minute 45 seconds, so be aggressive!
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