Crossfit North Cloud – CrossFit
Warm-up (No Measure)
15/12 Calorie Bike (moderate)
15 banded good morning
10 box step up
Optional Warmup (No Measure)
Crossover Symmetry Activation
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
Push Press (5,3,1,5,3,1,10)
Push Press for load:
* rest 2 minutes between sets *
Do a wave, but steadily build in weight. And then challenge yourself with the set of 10!
Metcon (AMRAP – Rounds and Reps)
With a partner, partitioning reps as desired…complete AMRAP 15 of:
30/24 Calorie Assault Bike
20 Burpee Box Jump Overs (24/20)
10 Power Cleans (185/135)
Stimulus for the workout today is high intensity. No strategy but just move faster than what you plan.
WORKOUT STRATEGY & FLOW
Assault Bike: whether it’s assault or echo ramp the bike up for 6-8 seconds then settle into a 85%+ until the last 2-3 calories. Wind it down just a little and get out the bike and go! Second workout it’s all about getting on the bike and going. Doesn’t matter if you sell out of attack like the first workout but light a fire in your pants and push to the end.
Burpee Box Jump Overs: Both feet must make contact with the top of the box. Just stay moving, no matter what your mind is telling you. Dig deep and keep getting up and down while breathing on each rep.
Power Clean: Weight is going to feel a lot heavier here so be ready to grip and rip with everything you got on every rep. Be aggressive with those hips!