Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Bike
Thoracic Can Opener Stretch
then…
2 Rounds:
10 dynamic squat stretch
10 sumo squats
10 alt. v-ups
10 KB Swings
Metcon
Metcon (Time)
Complete 4 Rounds for Time:
21 Wall Balls (20/14)
14 AbMat or GHD Sit-ups
7 Power Cleans (155/105)
Target Time: sub 10 minutes
Time Cap: 14 Minutes
STIMULUS and GOALS
Stimulus is moderate intensity with smart rest stops early on to keep intensity up.
WORKOUT STRATEGY & FLOW
Goal should be 1-2 sets and make sure to cycle the arms and breathe through every rep.
GHD’s: Non-stop is the goal at a smooth pace.
Power Cleans: Weight is heavy-ish…move steady and try to complete a rep every 6-10 seconds, go for singles the whole workout.
Bear Complex (Heavy-Ish 1-Rep)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Power clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press:
– Take 10 minutes (3-5 sets) to establish a 1 RM Bear Complex
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