Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Thoracic Can Opener Stretch
then…
10 Ring Rows
10 PVC Passthroughs
10 PVC Overhead Squats
10 Snatch Grip Push Press
then…
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Weightlifting
Overhead Squat (2×3, 2×2, 2×1)
Pause Overhead Squat:
– 2×3, 2×2, 2×1
Rep Scheme %’s:
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 75%
Set 6: 80%
*2 Second Pause in the bottom…this will be lightweight for sets, %’s are approximations of Max OHS.
**In between sets perform HEAVY Double Dumbbell Overhead Hold (30-45 seconds)
***Rest 60 seconds between sets
Metcon
Metcon (Time)
Complete 8 Rounds for Time:
200 M. Run
4 Burpee Pullups
Rx+: Burpee Bar MU
TARGET SCORE
Target Time: Sub 16 Minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
The stimulus is a moderate/high intensity focused on building capacity in gymnastics movements.
WORKOUT STRATEGY & FLOW
Run: this should be a moderate/high intensity. The focus is to recover enough here to go straight into the gymnastics movements.
Burpee Pullups should be constant movement: Low reps, and recover on your run.
*You should be able to come in from the run and go straight into the movement.
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