Better Off Gone

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minutes (Steady movement through the following):

1 Minute Bike (start easy and build intensity each round)

4 power cleans (empty bar)

4 front squats (empty bar)

4 squat cleans (empty bar)

8 hanging scap retractions

8 kip to swing

8 hanging knee raises

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

Bench Press (3,2,2,1,1,1 (work to heavy single))

Metcon

Metcon (Time)

3 sets:

12 Toes to Bar

3 Squat Cleans (185/125)

12/10 Calorie Assault Bike (OR 10/8 Calorie Echo Bike)

3 Squat Cleans (185/125)

-Rest 1:00 between sets-
Rx+:

3 sets

15 Toes to Bar

3 Squat Cleans (225/145)

15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)

3 Squat Cleans (225/145)

-Rest 1:00 between sets-

TARGET SCORE

Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

Stimulus for this workout is moderate intensity while trying to hold consistent pacing through each set. Grip and lungs will be under heavy fire with this one so make sure not to push to failure.

WORKOUT STRATEGY & FLOW

Toes to Bar: Unbroken should be the goal with this movement. As the rounds go on you may break to keep the grip at bay but 15 shouldn’t be a problem from the start. Be explosive with the hips and kick and make sure to wear grips.

Squat Cleans: Weight should be set around 65-70% where we can hit smooth singles. Goal should be a rep every 6-10 seconds without the risk of failing. Drive the elbows up out of the hole and stay consistent with the landing position of the feet..

Assault Bike: Pace should be around 80%. Legs will be tired after squat clean so hop on the bike, ramp it up (5-6 seconds) and then settle into pace. Wind down the last 2-3 calories to allow for smooth transition to the bar. Goal should be sub 45secs on the bike.

To finish in the target time area you will have 45-60 secs/per movement. Bank some extra time on the Toes to Bar to help with squat cleans and bike.

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