Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 cardio (your choice) (easy/moderate)
10 alternating v ups
20 shoulder taps in push up plank
50′ walking lunge
Metcon
Metcon (Time)
With a partner, complete for time:
150/125/100 Calorie Run
100′ Overhead Walking Lunge (95/65)
100 Pushups
100′ Overhead Walking Lunge
100 Toes-to-Bar
100′ Overhead Walking Lunge (95/65)
Accessory Work
Supported Single Arm DB Tempo Row
3 sets: 10 reps (each side); increasing weight across sets or stay the same
*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Standing Alternating DB Hammer Curl
3 sets: 10 reps (each side)
* Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
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