The River

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Jog

8 Alternating V-Ups

8 Deadlifts (build weight each set)

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 (Time)

3 rounds:

400m Run

30 AbMat or GHD Sit ups

15 Deadlifts (225/155)
TARGET SCORE

Target Time: Sub 15 Minutes

Time Cap: 21 Minutes

STIMULUS and GOALS

Monday starts off with a grinder! Hunker down and be strong!

This is a moderate intensity stimulus focused on consistent movement and unbroken or larger sets.

WORKOUT STRATEGY & FLOW

Run: aim for a moderate pace here so that you can go straight into the GHDs/AbMats when you finish.

GHDs/AbMats: these are ideally 1-2 sets most of the workout…Smooth is fast here.

Deadlifts: these are ideally unbroken or larger sets to start. This should be a moderate weight that you can move well with good form. Don’t use over 70% 1RM.

-If necessary, take a quick break in order to keep the back flat.

Weightlifting

Push Press (10,10,8,8,4,4)

10-10-8-8-4-4

* Move up in weight each set.

* In between sets perform 10 Lateral Dumbbell Flies

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