2 Legit 2 Quit

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

12/10 Calorie Row

10 Banded Good Mornings

10 Redband Pullaparts

10 Lunge w/Twist

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

Deadlift (DEADSTOP 4×4 (Across))

Work to up 4 challenging sets across – same weight all 4!

Goal weight ~78-83% +

Begin each rep from a complete dead stop (no bounce)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute Partner AMRAP:

24/20 Calorie Row

15 Burpees Box JumpOver (24/20)

10 Power Cleans (155/105)

-Complete FULL rounds back and forth-
25 Minute Partner AMRAP:

30/24 Calorie Row

20 Burpee Box Jump Over (24″/20″)

10 Power Cleans (185/125)

-Complete FULL rounds back and forth-

TARGET SCORE

Target Rounds: 3 (Each)

STIMULUS and GOALS

The stimulus of this workout will be consistent moderate high intensity across all rounds. Try to hold the row at a moderate pace, move steady on the burpees and attack the barbell. Utilize the rest to recovery and keep round times relatively close to the start.

Go hard and make sure your partner doesn’t get more rest then you.

WORKOUT STRATEGY & FLOW

Row: Pacing should be moderate/fast (80%) making sure to have a strong leg and hip drive while breathing on each pull. Be sure to wind down the last few calories to get the heart rate down before going into the burpees.

Burpees: Use the hands and keep moving on each rep. Does not have to max effort but try not to stop and pause between reps. Just move steadily and breathe through the motion.

Power Cleans: Weight should be around 75% of max and look to attack in singles. Try to hit a rep every 5-8 seconds. Speed through the middle and pop under the bar will help keep reps consistent as body fatigues.

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