Renegade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute Ski

1 Minute Row

1 Minute Bike

*In any order

then…

10 Strict DB Press (each arm)

10 Lateral Box Stepups (each leg)

20 shoulder taps in push up plank

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 3)

-5×3 (building weight)

*Rest 90 seconds between

**Build in weight each set.

***No straps, no hook grip and no mixed grip!

Example Sets

Set 1:

3 reps @ 275#

Set 2:

3 reps @ 315 #

Set 3:

3 reps @ 335#

Set 4:

3 reps @ 365#

Set 5:

3 reps @ 385#

Based off of 405# Max Deadlift

Metcon

The Average Jay (Time)

3 Rounds For Time:

250 M. Row

17 Push-ups

17 Deadlifts (135/95)

17 AbMat Sit-ups

17 Box Jumps (24/20)

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