Crossfit North Cloud – CrossFit
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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