Crossfit North Cloud – CrossFit
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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