Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
1:00 Cardio (Bike/Row/Run/Ski)
7 Cossack Squats (each side)
7 Inchworms
21 Plate Hops
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
Back Squat (10 x 3 @ 75% (EMOM))
Weight is ACROSS – Same on all 10 sets
Complete EMOM 10:
– 10 sets x 3 reps @75% 1RM Back Squat
Metcon
Metcon (Time)
Complete For Time:
25/20 Calorie Assault Bike
25 Push ups
50 Air squats
100 Double-Unders
50 Air squats
25 Push ups
25/20 Calorie Assault Bike
TARGET SCORE
Target Time: Sub 10 Minutes
Time Cap: 13 minutes
STIMULUS
This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets.
WORKOUT STRATEGY & FLOW
Calorie Assault Bike: Let’s hold moderate/fast on the front and back end. 350/300+ watts is a good starting place for intensity if you are comfortable on the bike.
Push Ups: This should be a manageable number, small sets if needed!
Work on engaged scaps and short rest breaks before major muscle fatigue.
Double Unders: Don’t burn out, but push for big sets if possible!
Focus on forceful wrist movement and relaxed shoulders.
Air Squats: These should be smooth and unbroken if you can!
2-3 sets at most for the entire workout.
Accessory Work
Metcon (No Measure)
3 Sets:
1 Minute Hollow Hold or Rock
– :30 Rest-
1 Minute Superman Hold or Rock
– :30 Rest-
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