Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
12/10 Calorie Row
10 Dumbbell Single Leg RDLs (light/moderate)
10 Dumbbell Single Arm Press (light/moderate)
10 Pushups
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
Shoulder Press (5,3,1 then…5×4)
Strict Press:
5 reps
3 reps
1 rep
then…
5 x 4 @ 75% 1-RM
w/Superset 10 SA DB Bench (Light)
*Once the 5-3-1 is complete roll right into the 5×4 sets
Example Sets:
**Sets 1-5:
4 Strict Press @150# + 10 Single Arm Dumbbell Bench Press
-rest 60-90 seconds-
Based off of a 200# Strict Press
Metcon
Metcon (2 Rounds for reps)
Complete the following, for Max Reps:
AMRAP 5 Minutes
15/12 Calorie Row
10 Burpees
-Rest 2:00-
AMRAP 5 Minutes
10/8 Calorie Row
5 Burpees
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