Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of: (10 Minutes)
1:00 Row or Ski
6 Goblet Squats
12 Banded Good Mornings
6 Strict DB Press (each arm)
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
Hang Clean (5 x 3 (1 Set every 2:00))
3 Cleans From the Above the Knee:
– 2 sets @ 70% 1RM Clean
– 2 sets @ 75% 1RM Clean
– 1 set @ 80%+
* Rest 2 minutes between sets
Metcon
Metcon (Time)
3 Rounds for Time:
12 Calorie SkiErg
9 Burpees
6 Deadlifts (225/155)
-Rest 3:00-
For Time:
36 Calorie SkiErg
27 Burpees
18 Deadlifts (225/155)
TARGET SCORE:
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS:
The Stimulus for todays workout is high intensity for both sets. You will have a 3:00 rest between with a shorter workout so that means we can push the pace a little faster than normal and recover the best we can between.
The First workout is “Rounds” and the second workout is “Chipper” style but with the same movements and total reps. Let’s see if we can have matching times with 2 different rep schemes.
WORKOUT STRATEGY & FLOW
SkiErg:
Use full body on this, the distance is shorter on this workout so push the pace and coast the last few pulls to catch your breath before moving into the burpees.
Burpees: We want to attack these at a steady pace that won’t completely throw our heart rate out the door. Yes we want to be aggressive, but at a pace that allows us to only need a 5-10 second breather (or less) before picking up the bar for deadlifts.
Remember, stay low and we recommend stepping up (alternating legs) to save the back and then a quick jump before coming back to the ground.
Deadlift: Weight should be selected where you can hit 10 reps unbroken comfortably (under 65% 1RM).
The first workout with these should be unbroken sets. The second workout should be 2-3 sets.
Remember to pull your shoulders back and drive your heels into the floor…
“Push the floor away, don’t try to lift the bar off the ground.”
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