Uptown Girl

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

16/12 Calorie Bike (build intensity each round)

8 Single Arm DB Thrusters

8 Scap Retractions

6 Kip to Swing

4 Alt. V-Ups (each leg)

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

Metcon

Metcon (Time)

Buy-In: 40/32 Calorie Assault Bike

30-20-10

Wall Balls (20/14)

Toes to Bar

Cash Out: 40/32 Calorie Assault Bike
Complete For Time:

Buy-In: 50/40 Calorie Assault Bike

42-30-18

Wall Balls (20/14)

Toes to Bar

Cash-Out: 50/40 Calorie Assault Bike

TARGET SCORE

Target Time: sub 15 Minutes

Time Cap: 20 Minutes

STIMULUS and GOALS

This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work. We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!

WORKOUT STRATEGY & FLOW

Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.

Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!

Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball

Gymnastics

Metcon (No Measure)

8-6-6-4 *weighted* (pronated) pull-ups (or strict)

4×10 Dumbbell bent over rows (moderate/heavy) (each side)

3×10 Strict ring dips

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