Drunk On a Plane

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog

:30 Wallsit

5 Strict Press (Empty Bar)

5 Ring Rows

10 Scorpions

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)

Complete 4 Rounds for Time:

20/16 Calorie Assault Bike

10 Single Arm Dumbbell Push Press Right Arm (50/35)

10 Single Arm Dumbbell Push Press Left Arm (50/35)

5 Burpee Pull-Ups
Rx+: Bar Muscle-Ups

TARGET SCORE

Target Time: 12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

Let’s see what your shoulders can take here. This workout is all about GRIND! The bike is there to give your shoulders a break and keep you out of breath. Do the workout diligence by staying aggressive and avoiding long rest periods.

WORKOUT STRATEGY & FLOW

Assault Bike: This needs to be moderate in order to have a shot of holding on through the workout. Push and Pull with the legs and arms and try to keep the bike for sure under 90 seconds.

Single Arm Dumbbell Push Press: These will get heavy, so approach with caution. Be explosive with your hips and aim for unbroken sets. NO dipping under…must be a push press, no jerking!

Burpee Pull-Ups: Continuous movement, this is only 5 here so a nice steady pace is key through these.

Accessory Work

DB Bench Press (5×5 (across in weight))

*Super set 10 landmine rows per arm in between sets (lightweight)

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