The Red

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 bike (easy)

-into-

2 Sets:

5 single arm dumbbell clean and jerk (light/moderate) (each side)

5 single arm dumbbell power snatch (light/moderate) (each side)

5 single arm dumbbell deadlifts (light/moderate) (each side)

-into-

2 sets

6 empty bar power snatches

6 empty bar power clean and jerks

6 empty bar deadlifts

Metcon

Metcon (3 Rounds for reps)

With a partner, complete AMRAP 4 minutes:

6 unbroken Power Snatches (95/65) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

6 unbroken Power Clean and Jerks (115/85) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

8 unbroken Deadlifts (185/125) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)
STIMULUS and GOALS

This workout is focused on light weight barbell cycling, as well as, building assault bike capacity. This style of workout forces you to maintain intensity through various modalities and stimulus.

WORKOUT STRATEGY & FLOW

Barbell movements: These sets are all to be done in the required unbroken sets. If you are doing it as an individual, imagine that your rest is as long as a partner would take to do 6 reps.

Be smart before you pick up the bar each time and try to hit the unbroken sets on consistent intervals (i.e. every 40 seconds). Then push the gas at the end of the 4 minutes!

Assault bike: The bike will get challenging, switch often to prevent heart rate spikes!

Rx+:

AMRAP 4 minutes

6 unbroken Power Snatches (115/85) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

6 unbroken Power Clean and Jerks (135/95) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

8 unbroken Deadlifts (225/155) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

Accessory Work

Metcon (No Measure)

2-3 Sets:

20 Alternating V-Ups

1:00 Side Plank Right

20 Alternating V-Ups

1:00 Side Plank Left

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