Crossfit North Cloud – CrossFit
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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