Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
250m Ski (Start easy and increase intensity each round)
10 V-Ups
10 Hanging Scap Retractions
5 Inchworms
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
Clean Lift Off to 1″ + Clean + Jerk ((2+1+1)x3 (1+1+1) x2)
-Move up in weight each set.
-Do not start counting sets until 65% 1RM clean and jerk.
-Focus is on consistency and speed!
Rep Scheme:
– (2+1+1)x3 sets
– (1+1+1) x2 sets
* Rest 2 minutes between sets
Metcon
Metcon (Time)
Complete For Time:
Calorie Row
30-20-10
Devil Press (50/35)
15-10-5
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