Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Jog
Then…
2 Rounds:
20 Cossack Squats (10/side)
10 Push Press (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
Metcon
Thruster Run 3.0 (Granite Games) (Time)
For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters (50s/35s)
200m Run
12 Dumbbell Thrusters (50s/35s)
200m Run
9 Dumbbell Thrusters (50s/35s)
200m Run
6 Dumbbell Thrusters (50s/35s)
200m Run
3 Dumbbell Thrusters (50s/35s)
TARGET SCORE
Target Time: 13 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
Workout is taken from the 2021 Granite Games Comp.
Stimulus for this workout is all about managing the workload of the thrusters. Moderate intensity while trying to stay consistent with pace and reps.
WORKOUT STRATEGY & FLOW
Thruster: This is the workout and needs to be approached with caution. The weight should be heavy but we still should be able to complete over half the reps on each set. Make sure to keep the dumbbells up on the shoulders and not allow them to fall down the sides to where the press becomes much harder. Breathe at the top and steady steady.
Run: This needs to be approached as a recovery run. Meaning we don’t want to come out hot on this cause that will only take away from the thrusters. Keep pace light and relax the shoulders to help stay loose. Wind down the last few meters to allow for quick work back to the dumbbells.
The rounds of 15 and 12 are the real deal. Get through them and it’s smooth sailing…somewhat.
Weightlifting
Snatch Pull + Snatch (5 x (1+1))
Snatch Pull + Snatch:
– (1+1) x 5 working sets.
– Build from 60-65% of 1RM Snatch
* Rest 60-90 seconds between sets *
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