Yesterday Road

Crossfit North Cloud – CrossFit

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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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