Bad Boy for Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

12/8 Calorie Ski

10 Scorpions

10 half kneeling single arm dumbbell press (moderate) (each side)

0:30 handstand hold

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 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15/12 Calorie Ski

15 GHD or AbMat Sit-ups

10 Handstand Push Ups
Rx+:

AMRAP 15 MInutes

20/16 Calorie Ski

20 GHD Sit-ups

10 Handstand Push Ups

TARGET SCORE

Target Rounds: 4+

STIMULUS and GOALS

Stimulus for today’s workout is moderate intensity across, while trying to stay consistent with round times. This workout is great for building capacity and endurance in Handstand Push Ups and core strength.

WORKOUT STRATEGY & FLOW

Calorie Ski: This needs to be approached with moderate intensity at a controlled pace. Keep arms/triceps loose by rolling out during the ascent. Goal time should be to finish under 1:45.

.

GHDs/AbMat: High Volume on this so approach with caution. Goal is non-stop and make sure to whip the hands up on every rep to help launch the body up. Keep head neutral and breathe through the motion.

Handstand Push Ups: Goal should to keep sets manageable (2-3) where avoiding failure is top priority.

Remember to control the descent smoothly and explode into the press without hesitation.

Accessory Work

Metcon (No Measure)

8-8-6-4 *Weighted* (supinated) chin-ups (or strict/strict banded if you cannot add weight) (Build to a challenging weight for each set)

4×10 Dumbbell Bent over row (each side) (Heavy-ish)

3×10 deficit push ups (Hands and Feet on 45 plates)

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