Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
then…
Barbell Prep:
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
Weightlifting
Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + Clean + Jerk: ((2+1+2) x 3 sets – (1+1+1 ) x 2 sets)
Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + Clean + Jerk:
– (2+1+2) x 3 sets
– (1+1+1 ) x2 sets
* Rest 2 minutes between sets
How to approach the lifts
Move up in weight each set. Do not start counting sets until 65-70% 1RM clean and jerk.
Focus is on consistency and speed!
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 195# (65%)
-Rest 2 minutes-
Set 2:
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 195# (65%)
-Rest 2 minutes-
Set 3:
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 205# (67.5%)
-Rest 2 minutes-
Set 4:
1 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 1 Jerk @ 210# (70%)
-Rest 2 minutes-
Set 5:
1 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 1 Jerk @ 225# (75%)
Based off of a 300# Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
20/16 Calorie Row
10 Burpee Box Jump Over (24″/20″)
-Rest 0:30 seconds b/t rounds-
TARGET SCORE
Target Rounds: 7+
STIMULUS and GOALS
These are hard effort rounds
The focus is pushing the pace on the burpee box jump overs under fatigue.
WORKOUT STRATEGY & FLOW
Row: This is a hard effort pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.
Burpee box jump overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.
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