Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski (build intensity each round)
1:00 Bike (build intensity each round)
10 Abmat Sit Ups
10 hanging scap retractions
5 kip to swing
5 inchworms
5 Spider-Man lunge stretch (each side)
5 Strict Pull-ups
Metcon
Metcon (Time)
Complete, For Time:
21-15-9
Pull-ups
Bar Facing Burpees
-Rest 5:00-
21-15-9
Toes-to-Bar
Bar Facing Burpees
Rx+:
C2B instead of Pull-ups
•The stimulus is high intensity. Athletes should focus on fast, quick sets on bar work and steady pacing on their burpees.
•This is High skilled gymnastics mixed in with a grip intensive lung burner.
WORKOUT STRATEGY & FLOW
•Pull-ups: Total reps are 45. Try to avoid going to burn out and stay with rep ranges that will allow for a quick rest and then going straight into the next set.
•Toes-to-bar: Total reps are also 45. Similar to Pull-ups, Fight to avoid burnout on this movement. Set reps might be smaller than planned so make the adjustments on quicker rest time and remember to focus on a big hip drive.
•Bar facing burpees: Total reps are 90 for both combined. Must face the bar during the burpee. Rep is completed when landed on the opposite side of the bar. Standards require a two foot take off and a two foot landing with the jump over the bar.
*Additionally, it is worth pointing out (for athletes who get a tight back during this movement) to step up on the left side and the right side on alternating sides for each rep when coming out of the burpee so that you are not consistently placing strain on one side of the back (and leg) for all 90 reps. Try to move non-stop at a steady pace that doesn’t blow the body up early. Sprint the last set of each workout!
Accessory Work
Metcon (No Measure)
3 Rounds:
10 DB Upright Row (each side)
10 Deadbugs (each side)
1:00 Hollow Hold
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