All I Need

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15/12 Calorie Ski

30 Single or Double Unders

10 Reverse Lunges (each side)

10 American KB Swings

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

Deadlift (5 x 1 @ 80-90% 1-RM)

*This is not a 1-RM test day.

**No mixed/switch grip on these!

How to approach the lifts

Start at 80% and work up to 90% if it feels good and looks good.

Record each set as 1 of your scores for load

Complete each set unbroken

Example Sets

Set 1:

1 reps @ 320#

-Rest 60-90 secs-

Set 2:

1 reps @ 330#

-Rest 60-90 secs-

Set 3:

1 reps @ 340#

-Rest 60-90 secs-

Set 4:

1 reps @ 350#

-Rest 60-90 secs-

Set 5:

1 reps @ 360#

Based off of a 400# Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

2 Rounds of:

32 Double-Unders

16 Toes-to-Bar

8 Bar Facing Burpees Over the Bar

Then, 2 Rounds of:

32 Double- Unders

16 Power Snatch (75/55)

8 Bar Facing Burpees Over the Bar

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