Crossfit North Cloud – CrossFit
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.
crossfitnorthcloud.com 