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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

500M Ski (start easy and build intensity)

9 Ring Rows

9 Hanging Scap Retractions

9 Kettlebell Deadlift to Russian Swing

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

Hang Power Clean + Hang Cluster (8-6-4)

*Perform both from the hang above the knee.
• These should be cycled! So, you’ll do 1 hang power clean, 1 hang cluster, 1 power clean, 1 hang cluster and so on until you complete all the reps.

• Move up in weight each set.

Example Sets

Set 1:

1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @135

-rest 2 minutes-

Set 2:

1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @155

-rest 2 minutes-

Set 3:

1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @170

Metcon

Metcon (AMRAP – Reps)

EMOM 16:

1-20 Box Jumps (24/20)

2-15 GHD/AbMat Sit-ups

3-10/7 Calorie Bike

4-5 Devil Press (50/35)