Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
16/12 Calorie Row (build intensity each round)
5 single arm dumbbell RDL (each side) (light/moderate)
5 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
5 inchworms
5 spiderman lunge stretch (each side)
5 box jump with step down
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
Metcon
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
The Open is here again x2! GO TO THE DARK PLACE!!!!
Shut the brain off and just move! You can pace and stick to it, but accept the fact that it’s going to hurt and attack each station.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.
*Both hexes of the dumbbell must contact the ground every rep and you cannot use your off-hand to help press off.
Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you got on the last set. Stay low and try to keep moving with a goal finish time around 60-75 seconds.
If you have completed this workout before…be sure to use what you’ve learned and make the proper adjustments to improve!
Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell / 20-in. box (step-ups permitted)
M: 35-lb. dumbbell / 24-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here
RomWOD
RomWod for 3/19/2021
crossfitnorthcloud.com 