Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Bike
10 Kettlebell Goblet Squats (light/moderate weight)
10 Kettlebell Swings (light/moderate weight)
then…
1 Set: (at workout pace)
6/5 Calorie bike
4 Wall balls (workout weight)
4 Dumbbell Snatches (light)
2 Dumbbell Snatches (moderate)
2 Dumbbell Snatches (workout weight)
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
Metcon (Time)
With a partner, alternating movements, complete 3 sets:
15/10 Calorie Bike
15 Wallballs (20/14)
20 Alt. Dumbbell Snatches (50/35)
15/10 Calorie Bike
15 Wallballs (20/14)
20 Alt. Dumbbell Snatches (50/35)
15/10 Calorie Bike
15 Wallballs (20/14)
20 Alt. Dumbbell Snatches (50/35)
-Rest 3:00 b/t sets-
TARGET SCORE
Target time each set: sub 10 minutes
Time cap each set: 12 minutes
STIMULUS and GOALS
We are aiming for sustainable intensity across all sets with bigger unbroken work!
WORKOUT STRATEGY & FLOW
Bike: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set
Wall Balls: These should be unbroken and smooth throughout
Dumbbell Snatches: Aim for unbroken on the 20, 1-2 sets on the 15, and quick singles on the final weight. Keep your back braced and pull efficiently!
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