Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
15/12 calorie bike
10 tempo air squats (3 sec down – 2 sec hold – fast up)
5 Worlds greatest stretch (each side)
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch (4 x 2 @ light/moderate)
Power Snatch:
– 4×2 @Light/moderate weight
* rest 60 seconds between sets *
How to approach the lifts:
Keep these lighter and stay consistent with your movement.
Focus on being snappy rather than prioritizing load!
Example Sets
Set 1:
2 Power Snatch @115#
-rest 60 seconds –
Set 2:
2 Power Snatch @115#
-rest 60 seconds –
Set 3:
2 Power Snatch @135#
-rest 60 seconds –
Set 4:
2 Power Snatch @135#
Based off of a 200# Snatch 1RM
Metcon
Metcon (Time)
Teams of 2:
For time:
200/160 Calorie Assault Bike
125 Synchro Air Squats
* Split Bike calories as needed *
TARGET SCORE
Target Time each set: sub 15 minutes
Time Cap each set: 18 minutes (Team)
STIMULUS and GOALS
The Stimulus today is moderate to high intensity. You should look at completing the bike in sets that will allow for intensity to be kept up and completing squats in either quick, fast sets or moderately-paced, larger sets.
*Communicate with each other and try not to bury your partner. đŸ™‚
WORKOUT STRATEGY & FLOW
Bike: It is suggested to keep bike effort close to 80-85% effort and only stay on the bike for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest. Suggested sets of 10 calories for males and 8 calories for females. Switching off more often may result in loss of time due to too many transitions. The strategy of ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remainder of calories will keep teams moving efficiently. Another way to help maintain good intensity is 30 seconds back and forth which will allow for both athletes to give consistent efforts within their limitations while keeping rest equal.
Synchro Air Squats: Legs will obviously be fatigued from the bike when moving to squats, so you should move/pump their legs when not working to prevent cramping/help clear fatigue.
*Similar to individual air squats, common faults will be not hitting full extension or below parallel due to trying to keep up with a partner that is moving slower or faster than their chosen pace. Having one of you in the pair count reps out loud at some interval (i.ie every 10 reps) will sometimes help in getting synchronicity timed correctly.
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