Sandstorm

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Ski

20 Plate Hops

15 Banded Good Mornings

10 DB Strict Press (Light)

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

Shoulder Press (5,4,3,2,1)

Strict Press: (10 Minutes)

– 5,4,3,2,1

* Rest 60 seconds in between sets.

*Record your last weight (heaviest single)

Use 5 sets to work up to a heavy single

Example Sets

Set 1:

5 reps @ 95#

-rest 60 seconds-

Set 2:

4 reps @ 105 #

-rest 60 seconds-

Set 3:

3 reps @ 115#

-rest 60 seconds-

Set 4:

2 reps @ 125#

-rest 60 seconds-

Set 5:

1 reps @ 135#

-rest 60 seconds-

Based off of 135# goal weight

Deadlift (8,6,4,2)

Deadlift: (10 Minutes)

– 8,6,4,2

* Rest 60 seconds between

Build in weight each set.

Record your last weight (heaviest double).

Use 4 sets to work up to a max

Example Sets

Set 1:

8 reps @ 275#

-rest 60 seconds-

Set 2:

6 reps @ 315 #

-rest 60 seconds-

Set 3:

4 reps @ 335#

-rest 60 seconds-

Set 4:

2 reps @ 365#

Based off of 365# goal weight

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TARGET SCORE

Target Time: 8-10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is designed to be a simple workout with high intensity.

Push to your limitations and pray it’s a good day on double-unders! 😀

WORKOUT STRATEGY & FLOW

Double Unders: As stated above unbroken is the goal. Focus on keeping the shoulders relaxed and not going beyond your comfort pace. Each mess up is always costly with time so take the extra second or two between movements to gather yourself and prepare.

Situps: This is where the burn comes in. Move consistently and try to have constant movement. Breath at the top and and keep the eyes fixated on something in front of you to avoid whiplash.

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