Crossfit North Cloud – CrossFit
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
crossfitnorthcloud.com 