Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets of:
1 Minute Row (start easy and build intensity each round)
10 single arm dumbbell upright rows (each side) (light/moderate)
10 bottom of squat thoracic rotations
10 hang muscle snatch (empty bar)
10 overhead squats (empty bar)
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
Front Squat + Back Squat (5 x 3+3)
Front Squat + Back Squat:
– (3+3) x 5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
How to approach the lifts
Move up in weight each set and try and build to as heavy or slightly heavier than last week!
Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats
Record each set as 1 of your scores for load
Metcon
Metcon (Time)
Complete For Time:
42 Calorie Row
30 Snatches (75/55)
18 Overhead Squats (75/55)
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