Crossfit North Cloud – CrossFit
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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