99 Problems

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Cardio

1:00 Couch Stretch/side

then…

2 Rounds of:

10 Pushups

10 Jumping Squats

10 Scorpions

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 Back Squat + Back Squat (10 x 1 @75% (EMOM Across))

5 Second Paused Back Squat + Back Squat (no tempo)
*10 sets of: 1 Paused Back Squat + 1 Back Squat @ 75% of Back Squat (same as last Monday)

**Here is the tempo for today: (paused squat only)

10X1 (1 second down, 5 second pause in bottom, explode up, 1 second pause before the back squat)

***Weight is ACROSS all sets, just like last week***

Metcon

Metcon (4 Rounds for reps)

Complete the following:

Alternating every :90 for 12 Minutes (4 Rounds):

1 – 25/20 Calorie Row

2 – 15 DB Bench Press (50/35)
Scoring: (All reps completed)

Male – 40 Reps/Round

Female – 35 Reps/Round

STIMULUS and GOALS

This is a moderate time domain workout that combines a full body pulling movement with a strict upper body press.

WORKOUT STRATEGY & FLOW

Row: Push yourself on this to give yourself some rest before picking up the DBs for the Bench Press.

DB Bench Press:

If you know you are going to have to break at some point during the workout, do so from the beginning.

These are going to be much harder than expected especially if you have to push to complete the row in the timeframe.

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