Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio (you choose)
then…
2 Sets:
10 Pushups
10 Spiderman Lunge
10 Prison Kang Squats
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
Front Squat (5,5,4,4,3)
Front Squat:
– 2×5 reps
– 2×4 reps
– 1×3 reps
Move up in weight each set.
* rest 60-90 seconds between sets *
Example Sets
Set 1:
5 reps @ 185#
-Rest 60-90 secs-
Set 2:
5 reps @ 205#
-Rest 60-90 secs-
Set 3:
4 reps @ 225#
-Rest 60-90 secs-
Set 4:
4 reps @ 240#
-Rest 60-90 secs-
Set 5:
3 reps @ 255#
Based off of a 300# Front Squat
Metcon
Metcon (3 Rounds for reps)
Every :90 for 3 Sets (13:30 total):
1-30/24 Calorie Ski
2-20 Alternating Pistols
3-10 Bench Press (135/95)