El Camino

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes Cardio (Your choice)

then…

7 single leg dumbbell RDL (each side) (moderate)

7 single arm dumbbell russian swing (each side) (moderate)

7 single arm dumbbell Thruster (each side) (moderate)

50 single unders or double unders

Weightlifting

Front Squat (5 x 3 (Ascending))

Front Squat for load:

– 5×3 – Building up to a challenging weight for 3 reps.

-rest 60-90 seconds between sets *

*Move up in weight each set. Try to end around 90-100% 1-RM Clean*

Record each set as 1 of your scores for load

Example Sets

Set 1:

3 reps @ 205#

-Rest 60-90 secs-

Set 2:

3 reps @ 225#

-Rest 60-90 secs-

Set 3:

3 reps @ 245#

-Rest 60-90 secs-

Set 4:

3 reps @ 260#

-Rest 60-90 secs-

Set 5:

3 reps @ 275#

Based off of a 300# Front Squat

Metcon

Metcon (Time)

Complete For Time:

12 Single Arm Dumbbell Clean And Jerks (50/35)

15-30-45-60-45-30-15

Double Unders

*Start and finish the workout with Double Unders

*6 sets of DB C&J total
TARGET SCORE

Target Time: 8-9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity while being mindful of grip as the workout goes on. Smooth reps on the dumbbell and stay relaxed on the rope will help keep efficiency.

WORKOUT STRATEGY & FLOW

Dumbbell Clean and Jerk: The same dumbbell and the reps stay the same.

Reps are 12 total so 6 each arm and the transition will help with cycle time but if grip is breaking down then look to switch at the bottom to stay moving. Be overly aggressive with the hip drive and punch as weight will only get heavier as workout goes on.

Try to stay cycling for all 12 reps or break into 2 sets with a quick turn around on rest.

Double Unders: Reps climb up and then descend back down. Stay calm and relaxed with loose shoulders and fast wrist. Light on the feet and breathe while trying to stay unbroken. Sometimes it’s better to ride the wave to the end then to break and try to regain control.

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