Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
12/9 Calorie Ski (OR Row)
12/9 Calorie Bike
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
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
Skill Work
-Getting T2B
-Linking T2B
-Efficiency in the T2B
https://www.youtube.com/watch?v=nD0K8GvZP9E
Metcon
Metcon (3 Rounds for reps)
On a running clock, complete the following AMRAPs:
AMRAP 5 Minutes (0:00-5:00)
12/10 Calorie Assault Bike
10 Toes to Bar
-straight into-
AMRAP 5 Minutes (5:00-10:00)
12/10 Calorie Assault Bike
3 Bar Muscle Ups (OR 5 Burpee Pull Ups)
-straight into-
AMRAP 5 Minutes (10:00-15:00)
12/10 Calorie Assault Bike
10 Toes to Bar
3 Bar Muscle Ups (OR 5 Burpee Pull Ups)
Target rounds set 1 & 2: 3+
Target rounds set 3: 2.5+ rounds
STIMULUS and GOALS
Stimulus for the 3 workouts is maintaining a moderate intensity while establishing a pace early.
Your Goal should be consistent round times
WORKOUT STRATEGY & FLOW
Assault Bike: Intensity should be moderate to moderate high with a goal time under 45 seconds.
*Ramp up the bike in the first 5-6 seconds, then settle into a controlled pace. When within 2-3 calories of finishing look to wind it down to recover going into the next movement.
Toes to Bar: Legs and lungs will hurt at first and then grip fatigue will start to set in.
Whatever your skill level is, break sooner than you think!
Make sure to use a 5-10 second buffer after the bike to chalk up and utilize that big swing with a fast kick.
Bar Muscle Ups: Goal is unbroken! It will take more energy and time to break and restart.
Be sure you are ready to make the commitment before jumping up to the bar. Breathe at the top of each rep while being explosive in the kip.
Rx+:
AMRAP 5 Minutes (0:00-4:59)
15/12 Calorie Assault Bike
15 Toes to Bar
-straight into-
AMRAP 5 Minutes (5:00-9:59)
15/12 Calorie Assault
5 Bar Muscle Ups
-straight into-
AMRAP 5 Minutes (10:00-14:59)
15/12 Calorie Assault Bike
15 Toes to Bar
5 Bar Muscle Ups
*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at.
Accessory Work
Metcon (No Measure)
2 Sets:
15 Hip/Back Extensions (GHD)
15 Single Leg Kettlebell Deadlifts (each side) (light/moderate weight)
15 Single Arm KB Reverse Lunges (each side)
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