Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Banded Hip Distraction
Banded Ankle Distraction
then…
Barbell Prep:
A) Burgener Warm Up Clean – 5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon
Metcon (Time)
Complete 10 Rounds for Time:
3 Clean & Jerks (135/95)
3 Bar Facing Burpees
TARGET SCORE
Target time: 7 Minutes
Time cap: 10 minutes
STIMULUS and GOALS
Stimulus for workout is moderate to moderate high intensity. Reps are low on both movements, but loading on bar and combo with burpees will result in near constant movement for the entire workout with minimal rest.
Two main approaches to this workout will be: going touch and go on the barbell and then pacing slower on the burpees OR going fast singles on the barbell and pushing the burpee pace.
WORKOUT STRATEGY & FLOW
Clean and Jerk: Athletes should use a weight that they can touch and go for 7-10 reps (60-65% of 1 RM) OR the same weight that they would use for the workout “Grace”.
Hook grip!!!
Athletes should aim to make a smooth transition between the power position of the clean straight into the shoulder to overhead of the jerk. For some, a good strategy would be to start off with touch and go and try to maintain for as long as the intensity stays up. Look to switch to singles for the remainder of the workout when over resting occurs.
Bar Facing Burpee: Suggested to step up from the burpee to get closer to the bar so you don’t have to take an extra step each time!
Weightlifting
Deadlift (4 x 3)
Deadlift:
4×3 (Building)
*Rest 60-90 seconds between sets*
**Ideally heavier than last week’s sets of 4.
crossfitnorthcloud.com 