Hurricane

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Row

10 Box Jumps (with step down)

10 Scap Retractions

10 Ring Rows

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

Push Jerk (3,2,2,1,1,1)

– 3,2,2,1,1,1 (work to heavy single)

* Rest approximately 60 seconds between sets

How to approach the lifts:

Record your last 3 sets as 1 of your scores for load

Work up to a heavy single, but no misses.

Split Jerk (3,2,2,1,1,1)

– 3,2,2,1,1,1 (work to heavy single)

* Rest approximately 60 seconds between sets

How to approach the lifts:

Record your last 3 sets as 1 of your scores for load

Work up to a heavy single, but no misses.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

500/450m Row

15 Box Jumps (30/24)

10 Strict Pull Ups
Rx+:

AMRAP 15 Minutes

500/450m Row

15 Box Jumps (40/32)

15 Strict Pull Ups

STIMULUS and GOALS

Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.

WORKOUT STRATEGY & FLOW

Row: Pace should be around 70-80%. First round will definitely be the decider of what pace you should be able to keep. Breathe with every pull and relax the grip on the descent in.

Box Jump: Definitely a higher box height so be mindful coming off the row. Reps should be completed in singles (meaning no rebounding ) where we can use the hands to assist back down. Be explosive with every jump, pull the knees up high!

Strict Pull Ups: This will be the part of the workout where things slow down…and should.

*Quick turn around on the rest.