Crossfit North Cloud – CrossFit
Warm-up (No Measure)
3:00 Row or Run
24 Plate Hops
12 single arm dumbbell hang cleans (moderate) (each side)
8 single arm dumbbell push jerks (moderate) (each side)
10 PVC Passthroughs
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
Hang Snatch + Snatch (5 x 1 (1 every 2:00))
– (1+1) x 5 working sets
*Don’t start counting sets until you reach 65% of 1RM Snatch.
* Complete 1 set every 2:00
Complete 3 Rounds For Time:
11 Chest-to-Bar Pullups
9 Hang Power Cleans (135/95)
7 Push Jerks (135/95)
35 Double Unders
5 Muscle Ups
9 Hang power cleans (155/105)
7 Push Jerks (155/105)
50 Double Unders
Target Time: Sub 12:00
Time Cap: 15:00
STIMULUS and GOALS
stimulus is moderate effort and steady pacing. Barbell work should be challenging but able to be done unbroken with selected weight in the first section of three rounds. Goal is to keep moving throughout this entire workout. If you get stuck due to skill or bar weight, adjustments should be made to keep intensity up.
WORKOUT STRATEGY & FLOW
*C2B/Muscle Ups: Should be unbroken or 2 sets if possible. Grip will begin to break down as the workout goes on so be ready to pause at the top or take a few extra seconds of rest between sets.
Hang Power Clean: Weight on the bar should be moderate but able to be done unbroken during the 3 rounds of 9 reps. We stress this heavily when selecting weight so don’t go too heavy. Strategy during the workout can be doing 8 reps, dropping the bar, hang cleaning a 9th rep and then going shoulder to overhead.
Use HOOKGRIP and be sure to understand that a rep is counted when the elbows go in front of the bar. Keep the bar rolling and don’t pause the motion during repetition.
Shoulder to overhead: Weight selected should allow us to go unbroken or 2 sets on this movement during the 3 rounds. This weight should be the same as what was used for hang cleans.
*Taking a deep breath for stability before the bar comes down and then breathing out when the bar is pushed back overhead will help keep athletes moving consistently while staying braced.
*Double Unders: Unbroken is the goal and make sure to take a few seconds before starting for grip check and steadying the breathing. Stay light on the feet and let the wrist roll…not the shoulders.