Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
500/400M Row
10 Deadbugs
10 Jumping Squats
10 DB Power Snatch/Arm (Light)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
TARGET SCORE
Target Time: Sub 5 minutes
Time Cap: 8 Minutes
STIMULUS and GOALS
I mean who doesn’t LOVE Randy! This one is quick, with a light barbell!
WORKOUT STRATEGY & FLOW
Power Snatches: On Randy, you have to have a solid break up strategy from the start. Pick a number of reps you can hold onto for every 20-30 seconds and be disciplined. Use that hook grip and don’t get sloppy rounding your back!
*KEEP your hips down and pop those hips to drive the bar above head. Always finish with a punch to the ceiling and NO SOFT ELBOWS!
Accessory Work
Metcon (No Measure)
Today’s Accessory Work will utilize the landmines and pullup bars:
Complete 5 Sets of the following, for quality:
5 Landmine RDL’s (R)
5 Landmine RDL’s (L)
5 Strict Pullups (banded if necessary)
-Rest :60 Seconds-
Single Leg RDL:
https://www.youtube.com/watch?v=_FggCDeGW4E&t=3s
Single Leg Landmine Romanian Deadlift:
Single-leg deadlifts are an excellent unilateral posterior chain exercise, but balance can be a problem for some people, making them hard to do without lots of wobbles. Doing this exercise with a landmine increases stability, so you can focus more on the movement and less on maintaining your balance.
How to do it:
Stand at 90-degrees to the end of your landmine bar. Pick it up and hold it in your nearest hand, using an overhand grip. Stand on the leg furthest from the landmine, knee slightly bent. Keep your arm down by your aside.
Hinging from your hips, lean forward as far as your flexibility allows and without rounding your lower back. Extend your other leg out behind you as a counterbalance.
Stand back up and repeat…swap sides, and do the same number of reps on the other leg.
Mobility
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
crossfitnorthcloud.com 