Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
12/10 Calorie Bike (Start easy and build intensity
10 Hanging Scap Retractions
8 Kip to swing
6 Knee to Chest
4 Inchworms
5 Power Clean and Jerks (start with empty bar and build)
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
Weightlifting
Front Squat (5,5,5)
Front Squat:
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
*In between each set, complete a 12/8 Calorie Row (moderate to fast)
Metcon
Metcon (Time)
Complete 3 rounds For Time:
15 Toes to Bar
15/12 Calorie Assault Bike
9 Power Clean and Jerks (135/95)
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This workout is a great triplet to test your ability to maintain consistent but aggressive pacing and minimize rest within each movement
WORKOUT STRATEGY & FLOW
Toes to bar: This a relatively big set, but there is only 3 rounds so we can attack each round with a fast pace. Know your body and push but don’t blow up early.
Bike: Go 75-80% pacing here and try to open up a little more in the last round. We want moderate/fast to fast pacing.
Power Clean and Jerks: Aim for very fast singles or sets of 2-3 touch’n go. This should be under 60% of 1 RM
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