Small Town Kid

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

250m Row

11 KB Single-Arm Thrusters

9 Ring Rows

7 Scapular Pushups

5 Kipping 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

Power Clean (3 x 10 (Every 3:00))

Power Clean:

– 3 x 10 Power Clean (Unbroken)

*Every 3:00 complete 1 set

*Move up in weight each set.

Example Sets:

Set 1:

10 Power Cleans @155#

-rest 90 seconds-

Set 2:

10 Power Cleans @170#

-rest 90 seconds-

Set 3:

10 Power Cleans @185#

Based off of a 255# Power Clean 1RM

Metcon

Metcon (Time)

For Time:

104 Wallballs (20/14)

52 Pull-Ups
Rx+:

For Time:

104 Wallballs (20/14)

52 Chest-to-Bar Pullups

TARGET SCORE

Target Time: sub 7 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.

WORKOUT STRATEGY & FLOW

Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 12 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.

Chest to bar Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: