Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Jog
then…
2 Sets:
8 hanging scap retractions
8 kip to swing
8 Hanging knee raises
8 PVC Passthroughs
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 For Time:
20 Toes to Bar
1200 Meter Run
20 Toes to Bar
1200 Meter Run
20 Toes to Bar
Rx+:
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
TARGET SCORE
Target time: Sub 20 minutes
Time Cap: 30 Minutes
STIMULUS and GOALS
This was a great test of running endurance at the Games. The toes to bar are enough that you have to respect the them, but the vast majority of the workout is running!
This is a longer endurance based workout with a focus on moderate intensity and pacing.
WORKOUT STRATEGY & FLOW
Run: This is basically a long distance run with toes to bar sprinkled in between. SO it is a perfect time to run at your 5k PR pace or whatever your best guess of that is. Open up at a 75-80% intensity and gradually increase your pace as you go.
Toes to bar: Get as close to redlining each set as you can without completely failing. Break up your sets so you spend as little time resting in between as possible. The run in between is plenty of time to recover for the next set.
Weightlifting
Snatch Grip Deadlift (5,3,1)
Deficit Snatch Grip Deadlift:
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
* Rest as needed between sets *
2-3 Inch Deficit (35/45)
Example Sets
Set 1:
5 Deficit Snatch Deadlifts @150#
-rest 60-90 seconds-
Set 2:
3 Deficit Snatch Deadlifts @170#
-rest 60-90 seconds-
Set 3:
1 Deficit Snatch Deadlifts @190#
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