Rockstar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

0:45 Ski (start easy and build intensity each round)

0:45 Bike Erg (start easy and build intensity each round)

10 V-Ups

10 Scap Retractions

10 Kipping Swings

10 DB Thrusters (Single-Arm)

Weightlifting

Snatch Balance (2 x 3, 2 x 2)

Snatch Balance:

– 2 sets of 3 @ 60-70% 1RM Snatch

– 2 sets of 2 @ 70-75% 1RM Snatch

* Rest 1 minute between sets

Metcon

Metcon (Time)

Complete For Time:

5-10-15-20-15-10-5

Toes to Bar

Wall Balls (20/14)

Box Jump Overs (24″/20″)
TARGET SCORE

Target time: 12 minutes

Time cap: 18 minutes

STIMULUS and GOALS

Stimulus is moderate intensity with a focus on adjusting effort as reps increase and decrease to avoid burnout

WORKOUT STRATEGY & FLOW

Toes to bar: You should be ok with volume in today’s workout even if you are less experienced due to the rep scheme staying on the low to moderate side within each round. We would like to see you keeping sets of 5 unbroken with the goal for advanced athletes to go unbroken most to all sets.

Wall Balls: Choose a weight that you could do a set of 20 reps unbroken when fresh. We like the technique of cycling the arms between reps to help slow arm fatigue. Heavy arm fatigue is likely due to the fact that arms are above the head for Toes to bar and wall balls. Breathing on each rep of a wall ball is key to larger sets.

Box Jump Overs: Aim for quicker reps here, turning and going after each one to move quickly through them.

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