Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete the following:
Row :45 easy
Ski :45 easy
Bike :45 easy
Bike :30 moderate
Ski :30 moderate
Row :30 moderate
Row :15 fast
Ski :15 fast
Bike :15 fast
Metcon
Metcon (3 Rounds for calories)
Complete 3 Sets for Max Calories:
AMRAP 7 Minutes
10-15-20-25….so on…
Row (calories)
Ski (calories)
Bike (calories)
-Rest 3:00 between sets-
TARGET SCORE
Target Calories each set: 100/80+
STIMULUS and GOALS
Stimulus today is high intensity. You will be performing the ascending calorie scheme for 3 separate sets (3 separate scores).
*Goal is to aim for similar scores across rounds or slightly faster for each round.
*We want you to hold a consistent 80-85%+ effort.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Bike: Use your arms on this and lean into it.
Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.
Weightlifting
*Weightlifting today is optional, go by feel depending on how you’re feeling from yesterday!
Deadlift (5×5 Across @ 80-ish %)
Deadlift:
5×5 (Across in weight)
*Rest 60-90 seconds between sets
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