Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
25/20 Calorie Run
5 hanging scap retraction
10 kip to swing
15 box step ups
10 Alt. V-Ups
5 inchworms
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
Front Squat (5 x 3 @ 80%+)
5 Sets of 3 @ 80%+ of 1-RM
Take 5-8 Minutes to build to your working weight then complete 5 sets of 3 across in weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
15 Toes to Bar
15 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)
30 Handstand Push Ups
25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)
15 Burpee to Bar (6in)
15 Toes to Bar
Rx+:
15 Minute AMRAP
25 Toes to Bar
15 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)
50 Strict HSPU
25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)
15 Burpee to Bar
25 Toes to Bar
TARGET SCORE
Target Rounds: 1+
STIMULUS and GOALS
Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.
This is a fun little chipper workout!
WORKOUT STRATEGY & FLOW
Toes to bar: Work off reps in manageable sets for your specific capacity (meaning avoid going to failure). Fast, quick sets on the bar will work well for some. If you feel good and want to go for a big set then go for it!
Burpees to 6 in target: Perform burpees under a bar that is 6 inches from their max reach when standing tall with arms extended overhead. For those of you who cannot find a bar of the right height, have them use the closest size available or adjust muscle up rings to height. The goal is trying to move non-stop at a controlled pace that doesn’t blow the heart rate up.
Dumbbell Step ups: Use 1 dumbbell (50lb/35lb). Pick a load you can do 25 in 1-2 sets while fresh. There’s no grip standard for the dumbbell but you must keep one hand in contact with the Dumbbell at all times. The Dumbbell cannot be assisted (propped on) by the leg stepping up. Standards are starting with both feet on the floor and ending with both feet on the box and standing at full extension. You must alternate the leg they step up with on each rep.
Strict (or regular) Handstand Push Ups: Perform a version so you can complete at least 5+ reps unbroken. breathe out when kipping the HSPU to help keep core engaged and prevent over extension.
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