Crossfit North Cloud – CrossFit
Warm-up (No Measure)
1:30 Row (faster every :30)
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm db hang cleans
Burgener Warm Up Clean – 3-5 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”
OH Pressing Warmup
30 Clean and Jerks, 135# / 95#
Dumbbell Bench Press
4 sets: 5 alternating reps (each side) + 5 double DB reps.
Dumbbells are held at lockout while one is lower and pressed and then repeat on the opposite side. After 5 alt. reps on each side, immediately follow with 5 double DB together. Moderate weight; stay the
*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps of alternating and doubles.
Standing Banded Tricep Extension
4 sets: 15-20 reps; same resistance across
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.
Double DB Skull Crushers
4 sets: 15 reps (light to moderate)
Stay the same or build across if steady tempo and control can be shown throughout
*Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.