Dirty Little Thing

Crossfit North Cloud – CrossFit

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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


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


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 (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 Time: Sub 10 Minutes

Time Cap: 13 minutes


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.


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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