Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 AirRunner
then…
3 Rounds:
5 inchworms
5 Lunge Elbow to Floor Stretch (each side)
5 Hang Cleans (empty bar – build across sets)
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
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (95/65)
-Partner 1 does a round, then partner 2 does a round-
*Individual Option
-Rest 1:1 between rounds-
Rx+:
Teams of 2 (1:1)
30 Minute Amrap
20/16 Calorie Row
20 Push Ups
20 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
TARGET SCORE
Target Rounds: 15+ (for teams)
Minimum Rounds before scaling: 12
STIMULUS and GOALS
Stimulus today is moderate to moderate high intensity with steady pacing. You will partner up and complete a round while your partner rests and then switch. Due to the fact that you have a 1:1 rest in this workout, you can push the pace a bit more during your partner’s work period than if there was a set rest time (Ex. 2 min rest after each round) or if there was no rest at all.
Athletes need to attack each movement with a goal of non-stop movement.
WORKOUT STRATEGY & FLOW
Row: Pacing here should be around 75-80% effort. Consciously breathing with each pull will keep you from redlining. Each pull should be a strong drive through the legs and finishing with arms. Rower must be reset between each row.
Push-ups: This movement is the only one in the workout for real risk of burnout. You should focus on fast, quick sets and get off of your hands while not working. You should avoid resting in the plank position if cycle time of reps has slowed down. Less time under tension on the arms and chest will allow for you to get through this movement efficiently each round.
Hang Cleans: Weight used for this movement should allow athletes to complete 20 reps unbroken when fresh but it may be smart for you to break up into two sets (12 reps and 8 reps) if grip begins to fatigue (especially in later rounds). Two common strategies for hang cleans are 1.) the slower version of lowering the bar down to the top of the knee and utilizing leg drive as is typically seen when performing hang cleans in a weightlifting complex or for strength 2.) the faster version of popping the bar up as soon as it comes down into the initial dip (normally the high hang position). The faster version will allow for a faster time but places more
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